Fitness

A) E3M x 4 sets

– 8 deadlifts 

– 8-12 tall kneeling DB presses

– 8-12/side bent over KB rows

B) E3M x 4-8 sets

– 12/9 cal row (scale to 10/7)

– 12 RKB swings

– 24 single unders 

Performance

A) E3M x 4 sets:

– deadlifts

Set 1: 8 @ 55%

Sets 2-4: 8 @ 60%

B) E3M x 4-8 sets

– 15/12 cal row

– 12 RKB swings (53/35)

– 24 double unders

RX+ complete with 15/12 – 15 RKBS (70/44), 30 DUs