Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 10/s half kneeling SA DB press

– 8-12 ring rows

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 5 up/down DB devil cleans 

– 10 alt DB reverse lunges

– 10 lemon squeezes

A) E4M x 4 sets:

– 8 deadlifts @ 65% or 3-4 RIR

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 6 DB devil cleans (35/20s)

– 12 alt DB reverse lunges

– 12 lemon squeezes