Fitness

A) E4M x 5 sets:

– 5 deadlifts (building)

– 10-15 DB floor press w/ pause

– 10 standing straight arm banded lat pull-downs

B) E90S x 10-15 sets:

– 20 single unders

– 6 push-ups

– 5 double KB deadlifts 

– 4 up/downs

Performance

A) E4M x 5 sets:

– 5 deadlifts @ 70-75 % 1RM or 2 RIR

*Heavier than 9/23

B) E90S x 10-15 sets:

– 20 double unders

– 3 deadlifts (225/155, 185/125, 155/105, 195/95)

– push-ups (3-6 HSPU, 6 DB deficit, or 6 chest to ground)

– 3 burpee pull-ups

*DLs should not exceed 75% of part A