Fitness & Performance

A) E4M x 4 sets:

– 8/s SL KB/BB RDLs

– 16-24 top down DB incline presses

– 10 tall kneeling banded lat pull-down

*SL RDLs can be done in kickstand position or with rack assist w/ back leg extended out

Fitness

B) 5 rounds for time:

– 6 up/down DB devil presses

– 8 DB box step-overs (20”)

– 8 box/bench dips

– 10 ring or inverted BB rows

– 200m run or 500m bike

R60S

Performance

B) 5 rounds for time:

– 7 DB devil presses

– 8 DB box step-overs (20”)

– 9 ring dips

– 10 ring or inverted BB rows

– 200m run or 500m bike

R60S