A) E4M x 3 sets:

– 10 deadlifts

– 10 seated Arnold presses @ 2111

*Deadlifts should be around 65-70%. Focus on controlled TnG without bouncing the barbell.

 

B) 3 sets for quality:

– seated hand over hand vertical rope pull

– farmers carry down and back (heavy but fast)

– 8/side front foot elevated KB front rack reverse lunges (use 45# plate)

– 6-8 strict toes to bar