Fitness

A) E2.5M x 6 sets: 

– 6 deadlifts

After sets 1, 3, 5:

– 8-12 DB lat pull-overs

After sets 2, 4, 6:

– 8 L-seated DB press

*DLs should be heavier than 10/20

 

B) E3MOM x 4-6 sets:

– 250/200m row

– 12 reverse lunges (weighted if able)

– 6-12 dips

 

Performance

A) E2.5M x 6 sets: 

– 5 deadlifts @ 67.5-72.5%

 

B) E3MOM x 4-6 sets:

– 250/200m row

– 12 KB front rack alt. reverse lunges 

– 6-12 ring dips