Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 8-12/side lean away DB delt raises

– 8/side banded pallof press

B) E5M x 3-5 sets:

– 400m row

– 12 plate ground to overhead

– 10 plate or prisoner lunges

– 8 hanging knee raises

Performance

A) E4M x 4 sets:

– 8 deadlifts @ RPE 7-8

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 goblet squats