Fitness

A) E90S x 10 sets (5 each)

Station 1: 12 double KB deadlifts

Station 2: 8/side DB bent over rows

 

Performance

A) E90S x 10 sets

Sets 1-5: hang clean + clean (moderately heavy)

Sets 6-10: clean (build to a heavy single)

 

Fitness & Performance

B) 3-4 sets for quality:

– 8-12/side front foot elevated double KB split squat (heavier than last week)

– 8-12 BB seated strict press 

– 8-12 alternating lateral delt raise w/ top hold

– 16-24 alternating DB bicep curls