Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 10/s half kneeling SA DB press

– 8-12 ring rows

B) E60S x 12-20 sets:

– 3 up/down DB devil cleans

– 4 DB reverse lunges (2/side w/ 2, 1 or no DBs)

– 3, 4 or 5 hanging knee raises

Performance

A) E4M x 4 sets:

– 8 deadlifts @ 65-70% or 3-4 RIR

B) E60S x 12-20 sets:

– 3 DB devil cleans (35/20s)

– 4 DB reverse lunges (2/side)

– 3, 4 or 5 toes to bar