Warm up
400m run, then 3 rounds of:
4 snow angels
4 per side thoracic cage extensions
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts
Shoulder presses
4 sets of 4
Build up to a heavy set, increase from last week
Paused Deadlifts
4 sets of 4 paused deadlifts
Pause 1 sec below knee
Note: aim to increase from week 1.
Conditioning
For time, 3-6-9-12-9-6-3 reps of**:
Power cleans 135/95 lbs
Push presses 135/95 lbs
Burpees over the bar
** 9/7 cal row after each round, including the last one.
Time cap: 18 min
Scaling: adjust the load to keep all rounds in 2 sets or less.
EVF360
Part A
4 rounds for quality:
10 weighted glute bridges
10 KB gorillas rows
10 double KB RDL
1 min wall sit hold
Part B
3 rounds for max reps, 1 min per station (18 min):
Double dumbbell front rack lunges 50/35 lbs
Pushups
Cal ski
KB sumo deadlift high pulls 24/16 kg
Cal Row
Rest
--The clock does not reset, perform this "Fight-gone-bad" style, with 1 min rest between rounds