Fitness

A) E3.5M x 3 sets:

– 8 deadlifts

– 12-16 DB floor press

– 8-12 tall kneeling banded lat-pull-down

B) E5M x 3-5 sets:

– 400m row

– 12-16 SA DB hang power clean + push press (4/4/4/4)

– 8-12 alt. box step-ups

Performance

A) E3.5M x 3 sets:

– 8 deadlifts @ 50-60%

B) E5M x 3-5 sets:

– 500/400m row

– 16 SA DB hang power clean + push press (4/4/4/4 @ 50/35)

– 12 box jump overs (24/20”)