Fitness

A) E3M x 6 sets

– 3 deadlifts

After odd sets:

– 8-12 dips (ring or box/bench)

After even sets:

– 8-12 tall kneeling banded lat pulldown

B) E5M x 3-5 sets:

– 400m run

– 10 plate ground to overhead

– 10 plate held or prisoner walking lunges

– 10 push-ups

Performance

A) E3M x 6 sets:

– deadlift

Set 1: 3-5 reps @ 75% (building set)

Sets 2-6: 3 reps @ 85+% or 1-2 RIR

B) E5M x 3-5 sets:

– 400m run

– 10 plate ground to overhead (45/35, 35/25)

– 10 OH plate held walking lunges

– 15/10 push-ups*

*RX+ perform 5-10 HSPUs