Fitness

A) E4M x 4 sets:

– 6 deadlifts (building)

– 10-15 DB floor press w/ pause

– 10 standing straight arm banded lat pull-downs

B) E3M x 4-8 sets:

– 200m row

– 12 RKB swings 

– 8-12 push-ups (elevated if needed)

Performance

A) E4M x 4 sets:

– 6 deadlifts @ 60 % 1RM or 2 RIR

*Heavier than 9/15

B) E3M x 4-8 sets:

– 250/200m row

– 15 RKB swings (53/35)

– 10-15 perfect push-ups

RX+ use 70/44