Fitness

A) E4M x 3 sets – deadlift

– 10 deadlifts @ moderate weight (heavier than 8/30)

– 15-30 seconds L-sit or high knee hold

– 10 L seated band rows

 

B) E3MOM x 4-6 sets

Minute 1: 12/9 or 10/7 cal row

Minute 2: 10-15 wallballs

Minute 3: 20 double unders + 5-10 push ups

 

Performance 

A) E4M x 3 sets – deadlift

Set 1: 10 @ 68-72%

Sets 2&3: 10 @ 64%

 

B) E3MOM x 4-6 sets:

Minute 1: 12/9 cal row

Minute 2: 15 wallballs (20/14)

Minute 3: 20 double unders + 5-10 ring dips

RX+ row 15/12