Fitness & Performance

A) E3M x 5 sets:

– 1 deadlifts @ 3011 tempo + 5 regular deadlifts @ 70-75%

– 8-12 tough push-ups (weighted and/or deficit, BW, elevated)

B) Strength option:

– 8/side KB front foot elevated split squat (knee over toes)

– 8-12 strict ring or supinated pull-ups

– 8-12 weighted knee raises

– 12 DB tricep rollback extensions

OR

Conditioning Option

B) E2M x 8-10 sets:

– 20/15 cal row or 15/12 cal bike

*Scale to 15/12 if needed