Warm up
2 min cardio maching of choice, then 2 rounds of:
10 straight arm banded PVC pull downs to hips
10 per side single DB suitcase deadlifts
10 alternating bird dogs
5 strict toes to bars
Deadlift
5x3 at 77.5%
Single Leg RDL
3x10 per leg
Focus on form, with a tight midline and full range of motion. This is an accessory lift.
Conditioning
2 rounds of 90 sec at each station, with 30 sec rest/transition (12 min total):
Station 1: Row for cal
Station 2: Ski or bike for cal
Station 3: Max double unders
EVF360
Part A
16 min alternating EMOM:
12 double DB Bulgarian split squats, left leg
6 strict toes to bars
12 double DB Bulgarian split squats, right leg
4 DB Turkish situps per side
Part B
3 rounds of 90 sec at each station, with 30 sec rest/transition (18 min total):
Station 1: Row for cal
Station 2: Ski or bike for cal
Station 3: Max double unders