A) E3M x 4 sets

– 8-8-4-4 deadlifts (building)

– 8-12 tall kneeling DB presses

– 8-12/side bent over KB rows

Performance

A) E3M x 4 sets:

– deadlifts

Set 1: 8 @ 65%

Sets 2: 6 @ 70%

Sets 3-4: 4 @ 75%

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 16 alt. top-down DB incline press (8/s)

– 8-12 banded Spanish squats

– 16 alt. top-down KB incline chest supported row (8/s)

– 1 lap lateral sled drag

OR 

Conditioning Option

For time:

– 800m run

+

10 rounds:

– 10 RKB swings

– 9 air squats

– 8 ring rows

+

– 800m run