Fitness

A) E3M x 6 sets:

9-7-5-5-5 deadlifts

After even – 8-12 DB floor press

After odd – 8-12 tall kneeling banded lat pull-down 

Performance

A) E3M x 5 sets:

Set 1: 6-8 deadlifts (building set)

Sets 2-6: 5 deadlifts @ 1-2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 banded Spanish squats

– 8-12/side SA banded tricep push-down (red)

– 8-12 bent over BB rows w/ pause

– 1 lap suitcase carry

OR 

Conditioning Option

5-8 sets:

– 500m row / 1000 bike/ 400m run or ski @ 80-90%

60 sec rest

*Goal is to keep same paces as last week with slightly shorter rest