Fitness

A) E2.5M x 8 sets:

9-7-5-3-3 deadlifts

After even – 8-12 DB floor press

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

B) 5 rounds for time:

– 3 up/down DB devil press

– 12 DB reverse lunges (both/one/none)

– 9 hanging knee raises

– 200m run

Performance

A) E2.5M x 8 sets:

Set 1: 5 deadlifts (building set)

Sets 2-6: 3 deadlifts @ 1-2 RIR

B) 5 rounds for time:

– 3 DB devil press

– 12 DB reverse lunges (35/20s)

– 9 toes to bar

– 200m run