Fitness

A) E3M x 6 sets

– 10-8-6-4-4-4 deadlifts

After even sets:

– 8-12 DB floor press

After odd sets:

– 8-12 tall kneeling banded lat pull-downs

*Heavier than 4/21

Performance

A) EM x 6 sets

Deadlift

Set 1: 8 @ 60%

Set 2: 6 @ 70%%
Sets 3-6: 3-4 @ 80%

*Heavier than 4/21

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 8-12/side DB/KB bent over row

– 8-12 medball hamstring curls

– 12-16 DB skullcrushers

OR

Conditioning Option

For time:

– 1000/800m row

+ 

4x:

– 5 DB devil press (35/25s)

– 10 DB reverse lunges

– 15 abmat sit-ups

+ 

1000/800m row