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
Performance
A) E4M x 4 sets:
Set 1: 8 deadlifts (building set)
Sets 2-4: 8 deadlifts (65-75% @ 2-3 RIR)
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 heel elevated goblet squats @ 3111 tempo
– 8-12/side DB tricep kickbacks
– 8-12/side half kneeling banded lat pull-downs with pause
– 8/side KB suitcase high steps (tough weight)
OR
Conditioning option
3 rounds for time:
– 500/400m row or comparable bike/run
– 30 walking lunges
– 20/16 push-ups
– 10 V-ups or lemon squeezes
RX+ complete 4 rounds