Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 8-12 DB incline press

– 8-12 KB chest supported incline rows

Performance

A) E4M x 4 sets – deadlifts

Set 1: 8 @ 55%

Sets 2-4: 8 @ 65%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side rear foot elevated split squats

– 12-16 banded OH tricep extensions

– 8-12 alternating pike leg lift overs

– 12-16 alternating double KB gorilla row

OR

Conditioning Option

For time:

– 800m run

– 60 RKB swings

– 40 goblet squats

– 20 TGUPs