Fitness

A) E4M x 3 sets:

– 12 Romanian deadlifts (BB or double DB/KB)

– 8-12 supinated pull-ups (weighted, BW, or banded)

– 8-12 seated DB lateral raise

B) 9 minute AMRAP:

– 8 double KB/DB deadlifts

– 9 perfect push-ups

– 10 prisoner reverse lunges

Performance

A) E4M x 3 sets:

– 12 Romanian deadlifts @ 55-60%

– 8-12 supinated pull-ups (weighted, BW, or banded)

– 8-12 seated DB lateral raise

B) 9 minute AMRAP:

– 9 double KBdeadlifts (53/35)

– 9 double DB push press (35/25s)

– 9 box jumps w/ step down (20/16”)

RX+ perform 6 HSPUs, 24/20” box jumps

Fitness & Performance

C) 3 sets:

– 10 candlesticks

– 10 banded glute bridge w/ 10 second hold on final rep

– 20 band pull-aparts