Fitness 

A) E3M x 4 sets – deadlift
– 5 deadlifts @ 3011 tempo (moderate to heavy)

– 6/side single leg glute bridges w/ pause

– 7 ring reverse flys

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 1 @ 92%

Sets 2-4: 3 @ 82% 

 

Fitness & Performance

B) 3 sets for quality:
– 1 length sandbag hug walk + 3 squats per line

– 10-15 DB lat pull-overs

– 1 lap waiters carry w/ contralateral KB front rack hold

– max effort diamond push-ups @ 1111 tempo