Fitness & Performance

A) E4M x 4 sets:

– 6/side BB/DB step back reverse lunges

– 8-12 ring dips (add weight if able)

– 6 DB batwing rows w/ 4 sec pause

Fitness

B) EMOM x 10-20 rounds:

– 6 RKB swings (53/35)

– 4 strict pull-ups

– 2 burpees

Performance

B) EMOM x 10-20 rounds:

– 7 RKB swings (53/35)

– 5 pull-ups

– 3 burpees to target