Fitness

A) E4M x 5 sets:

– 5 deadlifts (building)

– 10-15 DB floor press w/ pause

– 10 standing straight arm banded lat pull-downs

Performance

A) E4M x 5 sets:

– 5 deadlifts @ 70-75 % 1RM or 2 RIR

*Heavier than 10/2

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side KB front foot elevated split squats

– 1 length hand over hand sled pull

– 10 supine slide hamstring curls

– 10/s half kneeling DB presses

OR

Conditioning Option

20 min AMRAP:

– 250/200m row, 500/400m bike or 200m run

– 12 DB/KB thrusters (35/20s)

– 12 ring rows

– 12 abmat sit-ups