Fitness

A) E3M x 5 sets:
– 5 deadlifts (moderately heavy)

– 7 ring/bench dips

– 9 L-seated band rows

 

B) E3MOM x 4-6 sets:

– 200m run

– 5 strict pull-ups

– 10 double KB deadlifts

– 15 air squats

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 1 @ 94-98%

Sets 2-4: 2 @ 88% 

 

B) E3MOM x 4-6 sets:

– 200m run

– 5 strict pull-ups (add weight if too easy)

– 10 deadlifts @ 50% of A, Set 1

– 15 air squats