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 6
Build up to a heavy set
Paused Deadlifts
4 sets of 4 paused deadlifts
Pause 1 sec below knee
Conditioning
15 min alternating EMOM:
10 burpees to plate
10/8 cal ski
5 sandbag to shoulders
10 per arm single DB overhead lunges 50/35 lbs
Rest
EVF360
Part A
In 20 min, perform 4-5 rounds for load and quality of:
20 alternating shoulder taps
10 KB goblet hold good mornings
10 tempo pushups 2121
10 weighted glute bridges
10 double DB z-presses
Part B
15 min alternating EMOM:
10 burpees to plate
10/8 cal ski
10 American KBS 24/16 kg
10 per arm single DB overhead lunges 50/35 lbs
Rest