Fitness

A) E3.5M x 6 sets:

– 6 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

Performance

A) E3M x 6 sets:

Set 1: 6 deadlifts (building set)

Sets 2-6: 6 deadlifts (70-80% @ 2 RIR)

*~5% heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

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

– 8-12 heel elevated goblet/sandbag squat 

– 12-16 DB floor press w/ pause (heavy)

– 8-12 ring face curls

OR

Conditioning Option

20 min AMRAP:

– 250/200m row (sub 500/400m bike or 200m run)

– 12 alternating box step-ups

– 10 SA DB hang power cleans (5/5 @ 50/35)

– 8 dips