Fitness

A) E3M x 6 sets:

– 9-7-5-3-1-1 deadlifts

After odd sets: 8-12 DB incline press

After even sets: 8-12 KB chest supported incline rows

*Compare to 8/15

B) EMOM x 10-20 sets:

– 3-4 double KB deadlifts 

– 3-4 dips

– 3-4 box step-overs

Performance

A) E3M x 6 sets – deadlifts

Set 1: 5 @ 65-70%

Sets 2: 2-3 @ 75-80%

Sets 3-6: 1 @ 90-90+%

*Compare to 8/15

B) EMOM x 10-20 sets:

– 3 deadlifts @ 60-65% of A

– 3 ring dips

– 3 box jump overs (24/20”)