A) E3M x 6 sets:

– 3 deadlifts (build to a tough set of 3)

After odd sets:

– 10-15 DB floor press w/ pause

After even sets:

– 10 L-seated band rows (green)

B) E3M x 4-8 sets:
– 12/9 cal row (sub 10/7)

– 12 RKB swings (53/35)

– 12 air squats

– 4 lemon squeezes

Performance

A) E3M x 6 sets:

– 2-3 deadlifts @ 1-2 RIR or 85+%

*Heavier than 7/21

B) E3M x 4-8 sets:
– 15/12 cal row

– 15 RKB swings (53/35)

– 15 air squats

– 5 lemon squeezes