Fitness

A) E2.5M x 6 sets

– 7-5-3-7-5-3 deadlift wave

After odd sets – 6/side DB curl to press

After even sets – 12-18 L-seated leg lift-overs

*Second wave should be heavier than first

Performance

A) E2.5M x 6 sets:

– 7-5-3-7-5-3 deadlift wave

*Second wave should be heavier than first

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 slide hamstring curls (slow out, fast in)

– 12-16 DB floor press (heavy)

– 16-20 KB gorilla rows

– 1 lap reverse sled drag (heavy)

OR

Conditioning Option

For time:

– 800m run

– 20 hang power cleans

– 40 air squats

– 500/400m row

– 40 air squats

– 20 hang power cleans

– 800m run

*Hang power cleans are either w/ BB @ 115/75, 95/65 or with double DBs