Fitness

A) E3M x 8 sets:

– 3 deadlifts 

After even sets – 10-15 DB floor press

After odd sets – 10 banded straight arm lat pull-down

B) E5M x 3-5 sets:

– 400m row

– 15 RKB swings

– 10 box step-overs (w/ or w/o medball)

Performance

A) E3M x 8 sets:

– 3 deadlifts @ 75-80% or 2+ RIR

*Heavier than 4/3

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 10 KB box step-overs (20/16”)