** VOLUME DELOAD WEEK **
Warm up
4 rounds:
10 cossack squats
10 no pushup burpees
10 alternating single KB single leg RDL
Deadlift
Every 2:30 min for 6 rounds:
1 deadlift at 90%
Use our most recent or estimated 1RM - See your logs in SugarWOD
** After each set of deadlift, perform 6 single DB bench presses per side. Hold only one dumbbell.
Conditioning
15 min alternating EMOM:
15 Russian KBS 32/24 kg
3 wall walks
8 burpee box jumps 24/20 in
EVF360
Part A
In 15 min, 3 rounds for quality:
10 strict toes to bars / hanging knee raises
10 alternating DB renegade rows
30 sec per side single arm plank
10 med ball slams
Note: med ball should be slammed on a cash pad to prevent damage.
Part B
15 min alternating EMOM:
15 Russian KBS 32/24 kg
3 wall walks
8 burpee box jumps 24/20 in