Fitness

A) E3M x 5 sets:

–  5 deadlifts

– 10 DB floor press w/ pause

– 10 tall kneeling banded face pulls

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 3 RIR or 70+%

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 1 lap lateral sled drag

– 10-15 DB tricep rollback extensions

– 20-30sec/side side plank

– 10/s bent over DB row

OR

Conditioning Option

18 min AMRAP:

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

– 10 DB thrusters (35/20s)

– 10 ring rows

– 10 abmat sit-ups