Fitness

A) E4M x 3 sets – deadlift

– 10 deadlifts @ moderate weight

– 10 alternating DB renegade rows

– 20 Russian twist w/ plate

 

Performance

A) E4M x 3 sets – deadlift

Set 1: 10 @ 64-68%

Sets 2&3: 10 @ 62.5%

 

Fitness & Performance

B) 3 sets for quality:

– 8-12 BB goodmornings @ 2011 tempo (wide or regular stance)

– 1 lap reverse sled drag power rows

– 12-16 alternating reverse lunge w/ double KB overhead hold (sub step-ups)

– 30-60 low ring or floor front leaning rest (FLR)