Fitness

A) E2.5M x 5 sets

– 5 deadlifts (moderately heavy)

– 20 Russian twist (use bumper plate or medball)

 

B) E3M x 4-6 sets:

– 200m run

– 12 RKB swings 

– 9 deficit push-ups

– 6 box jumps w/ step down

 

Performance

A) E2.5M x 5 sets – deadlift max
Set 1: 5 @ 60

Set 2: 3 @ 70

Set 3: 2 @ 80

Set 4: 1 @ 90

Set 5 1 @ 97%

Sets 6: 1 @ 101+% 

 

B) E3M x 4-6 sets:

– 200m run

– 12 RKB swings (70/53)

– 9 deficit push-ups

– 6 box jumps w/ step down (24/20”) 

 

*For push-ups, prop yourself up on two bumper plates and touch chest to floor. 

*Keep pace high and times consistent.