Fitness

A) E2.5M x 8 sets: 

– 5 deadlifts

After sets 1, 3, 5, 7:

– 8-12 DB lat pull-overs

After sets 2, 4, 6, 8:

– 8 L-seated DB press

*DLs should be heavier than 11/6

 

B) 3-4 rounds for times:

– 400m row

– 16 alt. reverse lunges (weighted if able)

– 10 hanging knee raise

R2M

*Goal is to keep times the same across sets. 

 

Performance

A) E2.5M x 8 sets: 

– 3 deadlifts @ 75-80%

 

B) 3-4 rounds for times:

– 500m row

– 20 alt. front rack KB reverse lunges

– 15 toes to bar

R2M

*Goal is to keep times the same across sets.