Warm up
2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars
Deadlift
5x3 at 80%
Single Leg RDL
3x8 per leg
Focus on form, with a tight midline and full range of motion. This is an accessory lift.
Conditioning
12 min AMRAP:
200m/160m row
1 heavy snatch ~85%
EVF360
Part A
16 min alternating EMOM:
12 double DB RDL
12 weighted plate situps (arms extended overhead)
12 double KB sumo deadlifts
24 KB Russian twists
Part B
5 rounds for time:
15/12 cal row
12 alternating DB snatches 50/35 lbs
9 burpees
Time cap: 17 min