A) E3M x 6 sets

– 8-6-4-3-2 deadlifts (building)

– 8-12 DB L-seated presses

– 8-12/side half kneeling banded row + reach

Performance

A) E3M x 6 sets:

– deadlifts

Set 1: 8 @ 65%

Sets 2: 6 @ 75%

Sets 3: 3-4 @ 80%

Sets 4-6: 1-2 @ 85%

Fitness & Performance

B) Strength Option

3-4 sets:

– 8/side DB rear foot elevated split squats

– 4-8 supinated pull-ups (weighted, BW or banded)

– 8-12 dips (weighted, BW or banded)

– 4/side banded pallof press w/ knee lift-off (4 sec pause)

OR 

Conditioning Option

E2M x 10-12 sets:

– 250m row, 500m AB, or 200m ski

*Goal is to keep the same times throughout