Fitness

A) E4M x 4 sets:

– 8 deadlifts (building)

– 8-12/side half kneeling DB overhead press

– 8-12 L-seated band rows w/ pause

B) 3 rounds for time:

– 400m run

– 12-10-8 hanging knee raises

– 10 DB box step-overs (35/20s to 20/16”)

Performance

A) E4M x 4 sets:

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts (60-70% @ 2-3 RIR)

B) 3 rounds for time:

– 400m run

– 15-12-9 toes to bar

– 10 DB box step-overs (35/20s to 20/16”)