Warm up
3 rounds of:
1 min cardio
5 strict hanging leg raises
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts
Banded Deadlift
Every 3 min for 5 rounds:
4 banded deadlifts ~70%
immediately followed by 3 broad jumps for distance
-- rest as needed between the supersets
Note: alternatively, use 85% of your recent deadlift 5RM.
Banded deadlift setup: https://www.youtube.com/watch?v=cmYG-tfNCfk
Conditioning
Every 6 min for 3 rounds, each for time:
500m/400m row
6 single KB suitcase deadlifts, right side 32/24 kg
6 single KB suitcase deadlifts, left side 32/24 kg
10 burpee box jumps 24/20 in
-- rest the remainder of the interval
EVF360
Part A
20 min to perform 4-5 rounds of:
10 double KB deficit deadlifts - 8 inches deficit (2x 45# plates)
5 box drop into broad jumps
5 strict hanging leg raises
50 ft. per side single KB front rack carry AHAP
Part B
Every 6 min for 3 rounds, each for time:
500m/400m row
6 single KB suitcase deadlifts, right side 32/24 kg
6 single KB suitcase deadlifts, left side 32/24 kg
10 burpee box jumps 24/20 in
-- rest the remainder of the interval