Fitness

A) E3M x 6 sets:

– 3 deadlifts (building each set)

After odd sets: 8-12 bent over banded lat pulls

After even sets: 8-16 DB floor press w/ pause

B) E5M x 3-5 sets:

– 400m row

– 15 RKB swings

– 10 box step-ups

Performance

A) E3M x 6 sets

Set 1: 3 deadlifts (building set)

Sets 2-6: 3 deadlifts @ 1-2 RIR

*Heavier than 9/25

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 10 box jump overs (24/20”)

RX+ use 70/44.