Fitness

A) E3M x 6 sets

– 2-3 deadlifts

After odd sets:

– 8-12 dips (ring or box/bench)

After even sets:

– 8-12 tall kneeling banded lat pulldown

B) E90S x 10-15 sets:

– 20 singe unders

– 5 double KB/DB deadlifts

– 3 burpees

– 3-5 ring rows

Performance

A) E3M x 8 sets:

– deadlift

Set 1: 2-4 reps @ 75% (building set)

Sets 2-8: 2 reps @ 85-90+% or 1-2 RIR

B) E90S x 10-15 sets:

– 20 double unders

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

– 3 burpee pull-ups

*RX+ complete with double push-up burpee pull-ups