Fitness

A) E3M x 5 sets:

– 5 deadlifts (building) 

– 5-10 dips (bench/ring/dip bar)

– 10 tall kneeling banded lat pull-downs

*Deadlifts should be a little heavier than last week.

B) E2M x 8-12 sets:

– 12 RKB swings 

– 4 box step-ups

– 8 wallballs 

– 4 hanging knee raises

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 2-3 RIR

*Heavier than last week (4/4)

B) E2M x 8-12 sets:

– 15 RKB swings (53/35)

– 5 box jump overs (24/20”)

– 10 wallballs (20/14)

– 5 toes to bar