Fitness

A) E3M x 6 sets:

– 4 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) E3M x 4-8 sets:

– 12/9 cal row

– 12 RKB swings (53/35)

– 12/9 push-ups

– 6 box step overs 

Performance

A) E3M x 6 sets:

Set 1: 4 deadlifts (building set)

Sets 2-6: 4 deadlifts (75-85% @ 1-2 RIR)

*~5% heavier than last time

B) E3M x 4-8 sets:

– 15/12 cal row

– 15 RKB swings (53/35)

– 12/9 push-ups

– 6 box jump overs (24/20”)

RX+ use 70/44