Fitness

A) E3M x 5 sets:

10-8-8-8-8 deadlifts

– 8-12 DB floor press

– 8-12 tall kneeling banded lat pull-down 

B) EMOM x 10-20 sets

– 7 RKB swings (53/35

– 3 box jump overs (24/20”)

– 5 push-ups

– 3 ring rows

Performance

A) E3M x 5 sets:

Set 1: 10 deadlifts (building)

Sets 2-5: 8 deadlifts @ 2-3 RIR

B) EMOM x 10-20 sets

– 7 RKB swings (53/35

– 3 box jump overs (24/20”)

– 5 push-ups

– 3 ring rows