Fitness
A. Deadlift-
3×6-8, R90s
*Reset each rep, be patient between reps

B. Every 2 minutes x 10 sets-
10s Assault bike calories @ 100%

C. Band Pull-apart series- 3 sets

Performance
A. Deadlift-
3×7 @77%, R90s
*Reset each rep, be patient between reps

B. Every 2 minutes x 10 sets-
10s Assault bike calories @ 100%

C. Band Pull-apart super series- 3 sets