Fitness

A) E3.5M x 4 sets:

– 10 deadlifts

*Start light and build to a moderately heavy set

Performance

A) E3.5M x 4 sets:

– 10 deadlifts

*Set 1 @ 45%.

*Sete 2-4 @ 55%

B) Strength Option

3-4 sets:

– 10-20 alternating DB bench press

– 10-20 alternating KB gorilla rows

– 10-20 alternating DB seated lateral raises

– 1 lap lateral sled drag

OR

Conditioning Option

E4M x 5-7 sets:

– 400m run, 500/400m row or ski, 1000/800m bike