Fitness

A) E3M x 6 sets:

– 4 deadlifts (building) 

After odd sets…

– 10-15 DB floor press

After even sets…

– 10/side half kneeling single arm banded lat pull-down 

*Deadlifts should be a little heavier than last week.

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 15 RKB swings

– 10-15 push-ups

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 2-3 RIR

*Heavier than last week (4/4)

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 20 RKB swings (53/35)

– 15-25 push-ups

RX+ use 70/44 KB