Fitness 

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

– 7/side bench elevated single leg hip thrusts w/ pause

– 9 DB lat pull-overs

 

B) E5M x 3-4 sets:

– 24/18 cal row

– 12 DB burpee + box step ups (tough weight to knee height box)

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 5 @ 82%

Sets 2-4: 5 @ 74%

 

B) E5M x 3-4 sets:

– 28/21 cal row

– 14 DB burpee + box step ups (tough weight to knee height box)