Fitness

A) E3M x 4 sets:

– 5 deadlifts

– 16 alt. top down DB floor press

– 8-12 tall kneeling banded lat pulldown

B) E90S x 10-15 sets:

– 20 single unders

– 5 KB deadlifts

– 4 strict pull-ups

– 3 burpees (sub up/downs)

Performance

A) E3M x 4 sets:

– deadlift

Set 1: 5-7 reps @ 65% (building set)

Sets 2-4: 5 reps @ 75-80% or 3 RIR

B) E90S x 10-15 sets:

– 20 double unders

– 3 deadlifts @ 75-80% of part A

– 3 strict pull-ups or 6 kipping pull-ups

– 3 burpees over the bar

*Perform bar facing burpees if space is available