Fitness & Performance

A) E3M x 5 sets:

– 5 deadlifts @ 3011 tempo @ 60%

– 5-15 dips (weighted, BW, banded, or box)

Fitness

B) E3M x 4-7 sets:

– 200m row

– 12 RKB swings

– 6 hanging knee raises

– 12 air squats

Performance

B) E3M x 4-7 sets:

– 250/200m row

– 12 RKB swings (70/44)

– 6 toes to bar

– 12 air squats