Fitness

A) E3M x 6 sets:

– 8-6-4-8-6-4 deadlifts

*The second wave should be heavier than the first.

*All waves should be heavier than last week.

After odd sets: 8-12/side bent over DB rows

After even sets: 8-12 DB lateral raises

B) E3M x 4-7 sets:

– 12/9 cal row

– 9 dKB deadlifts

– 6-12 dips

– 6 lemon squeezes

Performance

A) E3M x 6 sets:

– 8-6-4-8-6-4 deadlifts

*The second wave should be heavier than the first.

*Both waves should be heavier than last week.

B) E3M x 4-7 sets:

– 12/9 cal row

– 9 dKB deadlifts (53/35s)

– 6-12 ring dips

– 6 lemon squeezes

RX+ perform 15/12 cal row