Fitness

A) E4M x 4 sets:

– 8 deadlifts (building each set)

– 16 alt DB renegade rows

– 8-16 banded tricep push-downs

B) E60S x 10-20 sec

– 2 DB up/down devil presses

– 4 hanging knee raises

– 6 prisoner reverse lunges

Performance

A) E4M x 4 sets

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts @ 2 RIR

*Heavier than 8/18

B) E60S x 10-20 sec

– 2 DB devil presses (35/25s)

– 4 toes to bar

– 6 prisoner reverse lunges

*If not enough 35/25s, pair up with one person going on a 30 sec delay