Fitness

A) E4M x 4 sets:

– 8 deadlifts (building each set)

– 16 alt DB renegade rows

– 8-16 banded tricep push-downs

Performance

A) E4M x 4 sets

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts @ 2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated goblet squats

– 8 hanging straight leg raise

– 8-16 dips

– 8-12 bent over BB rows w/ pause

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 5 up/down DB devil presses

– 10 prisoner reverse lunges

– 5 lemon squeezes