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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:
3 banded deadlifts ~75%
immediately followed by 25 ft. backwards broad jumps in as few jumps as possible
-- rest as needed between the supersets
Banded deadlift setup: https://www.youtube.com/watch?v=cmYG-tfNCfk
EVF Games - Workout 1
For time:
1,000m/800m row
50 burpee box jumps 24/20 in
1,000m/800m row
Time cap: 18 min
EVF360
Part A
18 min to perform 4-5 rounds of:
5 weighted knee raises (scale to strict)
10 double KB single leg RDL per leg
30 sec plate truck driver
25 ft. backwards broad jumps in as few jumps as possible
5 strict hanging leg raises
EVF Games - Workout 1
For time:
1,000m/800m row
50 burpee box jumps 24/20 in
1,000m/800m row
Time cap: 18 min