Fitness
A) E3M x 5 sets:
– 5 deadlifts
– 16 alt. top down DB floor press
– 8-12 tall kneeling banded lat pulldown
Performance
A) E3M x 5 sets:
– deadlift
Set 1: 4-6 reps @ 70% (building set)
Sets 2-4: 4 reps @ 80-85% or 2 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag or push
– 10-20 banded or cable tricep push-downs
– 10/s bent over DB/KB row
– 20-30 sec side plank/side
OR
Conditioning Option
20 min AMRAP:
– 250/200m row/ski, 200m run or 500/400m bike
– 15 RKB swings (53/35
– 12 prisoner lunges
– 9 abmat sit-ups
– 12/9 push-ups