Fitness

A) E4M x 4 sets:

– 6 deadlifts (building)

– 10-15 DB floor press w/ pause

– 10 standing straight arm banded lat pull-downs

Performance

A) E4M x 4 sets:

– 6 deadlifts @ 60 % 1RM or 3 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10 double KB front squats w/ pause

– 10-15 DB tricep rollback extensions

– 5-10 hanging straight leg raise (sub with bent knee)

– 10 BB drag curls

OR

Conditioning Option

EMOM x 4-5 sets:

1: 15/12, 12/9, or 10/7 cal row or bike

2: 12, 10, or 8 DB SA hang power snatch

3: 12, 10 or 8 DB or prisoner reverse lunges

4: 12, 10 or 8 ambat sit-ups

5: rest