Fitness

A) E3M x 4 sets:

– 8 deadlifts

– 8-12 L-seated DB press

– 12-16 mountain climbers

B) E6M x 3-4 rounds:
– 400m row

– 12 double KB deadlifts

– 9 strict pull-ups

– 6 burpees

Performance

A) E3M x 4 sets:

– 8 deadlifts

*Set 1 @ 55%.

*Set 2 @ 60% 

*Sets 3-4 @ 60-65%

B) E6M x 3-4 rounds:
– 500/400m row

– 15 double KB deadlifts (53/35s)

– 12 pull-ups

– 9 burpees