Fitness

A) E4M x 6 sets:

– 5 deadlifts (building each set)

– 16 alt DB renegade rows

– 8-16 banded tricep push-downs

Performance

A) E4M x 6 sets

Set 1: 5 deadlifts (building set)

Sets 2-6: 5 deadlifts @ 1-2 RIR

*Heavier than 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 banded Spanish squats (weighted if able)

– 8-12/side single leg lift-overs

– 8-12 BB/DB tricep OH extensions

– 16-24 alt DB hammer curls

OR

Conditioning Option

8-12 sets:

– 60 sec at 80-90% (row/bike/or ski)

– 60 sec rest