Fitness

A) E3M x 6 sets:

– 6 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

B) E5M x 3-5 sets:

– 400m row

– 15 UB heavy RKB swings

– 10 lemon squeezes

Performance

A) E3M x 6 sets:

Set 1: 6 deadlifts (building set)

Sets 2-6: 6 deadlifts (70-80% @ 2 RIR)

*~5% heavier than last week

B) E5M x 3-5 sets:

– 500/400m row

– 20 UB heavy RKB swings

– 10 lemon squeezes

*Keep the same pace on all rows