Fitness 

A) E3M x 4 sets – deadlift
– 6 deadlifts @ 3011 tempo (moderate)

– 6/side extra range Jane Fondas @ 3011 tempo

– 10 supinated banded pull aparts

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 5 @ 78%

Sets 2-4: 5 @ 72%

 

B) 3 sets for quality

– 12 alternating overhead BB reverse lunge

– 1 length walking sled pull through

– 30 sec sandbag march

– 60 sec max strict supinated pull-ups