Fitness

A) E3M x 6 sets

– 3 deadlifts (building)

After odd: 10-15 DB floor press w/ pause

After even: 10 standing straight arm banded lat pull-downs

B) E5MOM x 3-5 sets:

– 400m run

– 12 KB/DB deadlifts

– 12 dips

– 12 hanging knee raises

Performance

A) E4M x 6 sets:

– 3 deadlifts @ 80-85+ % 1RM or 1-2 RIR

*Heavier than 10/10

B) E5MOM x 3-5 sets:

– 400m run

– 12 deadlifts (225/155, 185/125, 155/105, 135/95)

– 12 ring dips

– 12 toes to bar

*deadlifts shouldn’t be heavier than 75% of part A