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