E3M x 4 sets

8 deadlifts
12 Banded lat pull downs
10 push-ups

E4M x 4 sets:

500/400m row
6 hang power cleans (95/65)(135/95)
8 alt. Front rack reverse lunges (4/leg)

*goal is to maintain the same amount of rest time each round or get faster
*row counts for 1 rep each round
*total is 15 reps per round

Home Workout Option
20min AMRAP

5 push-ups
10 air squats
15 sit-ups
30 double unders

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