Fitness

A) E3M x 6 sets:

– 4 deadlifts

After odd – 20 alternating tall kneeling DB press

After even – 10/s bent over DB row

B) E5M x 3-5 sets:

– 400m row

– 16 DB/KB reverse lunges

– 8-12 strict pull-ups

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 80-85% or 2 RIR

B) E5M x 3-5 sets:

– 500/400m row

– 16 DB/KB reverse lunges

– 8-12 strict or 12 kipping pull-ups