Fitness

Strength
7min EMOM
5 Sumo deadlifts off the blocks
5 wide grip pull ups strict and weighted if needed

Rest 5-10min then go

1 set
ME Sandbag squats
Directly to sled drags until you quit

5min EMOM
5 Triceps Extensions
5 Side Delt Raises

Performance

Strength
7min EMOM
5 Sumo deadlifts off the blocks
5 wide grip pull ups strict and weighted if needed

Rest 5-10min then go

1 set
ME Sandbag squats
Directly to sled drags until you quit

5min EMOM
5 Triceps Extensions
5 Side Delt Raises