Fitness

A) E3M x 6 sets:

– 5 deadlifts

– 10/s half kneeling SA DB press

– 8-12 ring rows

B) E5M x 3-5 sets:
– 400m run or 800m bike

– 15 RKB swings

– 20 SA DB push press (10/side partitioned 5/5/5/5 or 10/10)

– 10 lemon squeezes

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 75-80% or 2-3 RIR

B) E5M x 3-5 sets:
– 400m run or 1000m bike

– 20 RKB swings (53/35)

– 20 SA KB push press (10/side partitioned 5/5/5/5 or 10/10)

– 10 lemon squeezes

RX+ sub 10 HSPUs for SA KB push press