Fitness

A) E3M x 6 sets:

– 4 deadlifts 

After even sets – 10-15 DB floor press

After odd sets – 10 banded straight arm lat pull-down

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 75-80% or 2+ RIR

*Heavier than 3/25

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled pull

– 8/s box step ups w/ no push off

– 10/s SA banded tricep push-down

– 8/s banded pallof press

OR

Conditioning Option 

20 min AMRAP:

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

– 12 RKB swings (53/35)

– 12 prisoner reverse lunges

– 6 up/downs