A) E3M x 5 sets:

– 6 deadlifts

– 5-15 strict handstand push-ups

*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.

 

B) 3 sets for quality:

– 45-60 sec earthquake bar hold

– 8/side weighted box step-ups

– 10 tough ring dips (banded or weighted)

– 10 supinated DB curls