A) E4M x 3 sets:

– 8 deadlifts

– 16 alternating standing single arm overhead press

*Deadlifts should be around 65-75%. Focus on controlled TnG without bouncing the barbell.

 

B) 3 sets for quality:

– 60 sec of max effort supinated pull-ups

– 8/side front foot elevated KB front rack reverse lunges (foot on 45# plate)

– KB contralateral carry down and back

– 30 sec accumulated L-sit