Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 8-12/side lean away DB delt raises

– 8/side banded pallof press

B) E5M x 3-5 sets:

– 400m run

– 12 plate ground to overhead

– 10 plate or prisoner lunges

– 8 hanging knee raises

Performance

A) E4M x 4 sets:

– 8 deadlifts @ RPE 5-6

B) E5M x 3-5 sets:

– 400m run

– 12 plate ground to overhead (45/35)

– 10 overhead plate lunges

– 8 toes to bar