Fitness

A) E4M x 4 sets:

– 8 deadlifts (building)

– 8-12/side half kneeling DB overhead press

– 8-12 L-seated band rows w/ pause

Performance

A) E4M x 4 sets:

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts (65-75% @ 2-3 RIR)

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 8-12 heel elevated goblet squats @ 3111 tempo

– 8-12/side DB tricep kickbacks

– 8-12/side half kneeling banded lat pull-downs with pause

– 8/side KB suitcase high steps (tough weight)

OR

Conditioning option

3 rounds for time:
– 500/400m row or comparable bike/run

– 30 walking lunges

– 20/16 push-ups

– 10 V-ups or lemon squeezes

RX+ complete 4 rounds