Fitness

A) E3M x 6 sets:

– 5 deadlifts

After Odd sets: 12-16 DB floor press

After Even sets: 8-12 straight arm banded lat pull-downs

*DLs heavier than last week

B) 3 rounds for time:
– 500m row

– 24-20-16 RKB swings

– 12-10-8 box step-ups

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 75-80%

B) 3 rounds for time:
– 500m row

– 30-24-18 RKB swings (53/35)

– 15-12-9 box jump overs (24/20”)

RX+ use 70/44