Fitness
A) E4M x 3 sets:
– 8/side SL DB/BB B-stance Romanian deadlifts
– 8-12 dips
– 8-12 DB lat pull-overs
B) E2M x 10-16 total sets (alternating stations)
Station 1:
– 12/9 or 10/7 cal row
– 8 dKB deadlifts
Station 2:
– 12/9 or 10/7 cal row
– 4-8 strict pull-ups
RX+ perform 15/12 cal row w/ 10 deadlifts & 5-10 strict pull-ups
Performance
A) E4M x 3 sets:
– 8/side SL BB B-stance Romanian deadlifts
– 8-12 dips (weighted, bodyweight, banded)
– 8-12 DB lat pull-overs
B) E2M x 10-16 total sets (alternating stations)
Station 1:
– 12/9 cal row
– 8 dKB deadlifts (53/35s)
Station 2:
– 12/9 cal row
– 4-8 strict pull-ups