Fitness

A) E2M x 10 sets: 

– 4 deadlifts

After sets 1, 3, 5, 7, 9:

– 8-12 DB lat pull-overs

After sets 2, 4, 6, 8, 10:

– 8 L-seated DB press

*DLs should be heavier than 11/16

 

B) 3-4 rounds for times:

– 400m run

– 10 double KB/DB deadlifts

– 8 strict pull-ups

– 6 up/downs

R2M

 

Performance

A) E2M x 10 sets: 

– 2 deadlifts @ 80-85%

 

B) 3-4 rounds for times:

– 400m run

– 12 double KB/DB deadlifts (53/35)

– 10 pull-ups

– 8 DB facing burpees

R2M

 

RX+ use 70/44 w/ CTB pull-ups