Fitness

A) E3M x 4 sets:

10-8-8-8 deadlifts

– 8-12 DB floor press

– 8-12 tall kneeling banded lat pull-down 

B) E5M x 3-5 sets:

– 400m row

– 15 RKB swings

– 9 dips

– 12 air squats

Performance

A) E3M x 4 sets:

Set 1: 10 deadlifts (building)

Sets 2-4: 8 deadlifts @ 2-3 RIR

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 10 ring dips

– 15 air squats