Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 8-12/side lean away DB delt raises

– 8/side banded pallof press

Performance

A) E4M x 4 sets:

– 8 deadlifts @ RPE 5-6

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 10 banded Spanish squats (add weight if able)

– 10-20 DB tricep rollback extensions

– 10 BB drag curls

OR

Conditioning Option

6 rounds for time:

– 250/200m row

– 10 dips

– 15 air squats

– 250/200m row

– 10 alt. DB hang power snatch

– 10 lemon squeezes