Fitness

A) E3M x 5 sets:

– 5-5-5-3-3-3 deadlifts

After odd sets – 10 DB floor press w/ pause

After even sets –  10 tall kneeling banded lat pull-downs

B) E5M x 3-5 sets:

– 400m run or 1000m bike

– 16 medball reverse lunges

– 12 no squat wallballs

– 8 lemon squeezes

Performance

A) E3M x 6 sets:

– 5-5-5-3-3-3 deadlifts @ 2-3 RIR or 75-85%

B) E5M x 3-5 sets:

– 400m run or 1000m bike

– 16 KB/DB front rack reverse lunges (35/20s)

– 12 KB/DBpush press

– 8 lemon squeezes