Fitness

A) E2.5M x 6 sets:

– 5 BB or double KB deadlifts

After odd sets:

– 8-10 seated DB press

After even sets:

– 8/side half kneeling single arm banded lat pull-down

B) E3M x 4-7 sets:

– 12/9 cal row (scale to 10/8)

– 9 RKB swings 

– 6 hanging knee raises or lemon squeezes

Performance

A) E2.5M x 6 sets:

– 7-5-3-7-5-3 deadlift wave

B) E3M x 4-7 sets:

– 15/12 cal row

– 10 RKB swings (70/44)

– 5 toes to bar