Fitness

A) E3M x 8 sets

– 2-3 deadlifts

After odd sets:

– 8-12 tough push ups

After even sets:

– 8-12 tall kneeling banded lat pulldown

Performance

A) E3M x 8 sets:

– deadlift

Set 1: 2-4 reps @ 75% (building set)

Sets 2-8: 2 reps @ 85-90+% or 1-2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 5-10 hanging leg raises

– 10/s half kneeling DB press

– 10 bent over BB rows

OR

Conditioning Option

20 min AMRAP:

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

– 12 DB hang power snatch (6/6 @ 50/35)

– 10 goblet squats

– 8 plate OH sit-ups