Fitness

A) E3M x 6 sets:

– 5 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

B) E3M x 4-8 sets:

– 12/9 cal row

– 9 double KB deadlifts 

– 6-9 dips

– 3 up/downs

Performance

A) E3M x 6 sets:

Set 1: 5 deadlifts (building set)

Sets 2-6: 5 deadlifts (75-85% @ 1-2 RIR)

*~5% heavier than last time

B) E3M x 4-8 sets:

– 15/12 cal row

– 9 double KB deadlifts (53/35s)

– 6-9 ring dips 

– 3 up/downs