Fitness

A) E2M x 8 sets:

– 6 deadlifts

After Odd sets…

– 8-12 L-seated DB press

After even sets…

– 8-12 alt DB renegade rows

B) EMOM x 10-20 sets

– 6 KB swings 

– 3 hanging knee raises

– 3 up/downs

Performance

A) E2M x 8 sets:

– 4 deadlifts

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3 @ 75%

*Sets 4-8 @ 75-80%

B) EMOM x 10-20 sets

– 6 KB swings (53/35)

– 3 toes to bar

– 3 burpees to target

RX+ use 70/44 and/or 5-5-5 rep scheme