2x
6/6 single arm swing
5/5 single arm high pull
4/4 single arm reverse lunge
:10 bike hard but smooth
Then
Accessory
3x
5 DB strict press
10 staggered stance DB RDL*
*hinge exercise not a back exercise
Strength
Back Squat / Vertical Pull
Warm up w/ 5-10 reps@40-50%
Then E2:15MOM x 8
3/65%
1/80%
3/70%
1/85%
3/75%
1/90%
3/80%
1/92.5%
*complete 3-6 strict pull ups/chin ups in between
Bench Press / Abs
Warm up w/ 5-10 reps@40-50%
Then E2MOM x 8
3/65%
1/80%
3/70%
1/85%
3/75%
1/90%
3/80%
1/92.5%
*complete 5 hanging knee tucks between sets (loaded if possible)