Fitness

A) E3.5M x 4 sets:

– 8 deadlifts

– 12-16 DB floor press

– 8-12 tall kneeling banded lat-pull-down

*Same or heavier than last week.

B) E5M x 3-5 sets:

– 400m row

– 1 double KB deadlifts 

– 5-10 dips or push-ups

*Keep same or increase pace on rowers every set.

Performance

A) E3.5M x 4 sets:

– 8 deadlifts @ 50-60%

*Same or heavier than last week.

B) E5M x 3-5 sets:

– 500/400m row

– 12 double KB deadlifts (53/35s)

– 6-12 ring dips

*Keep same or increase pace on rowers every set.