Warm up
3 rounds of:
10 KB deadlifts
10 good mornings
200m row
Deadlift + Pulling Strength
Part A1 - Deadlift 5x5, building up to 70%
Part A2 - Weighted pullups 5x5 (or weighted ring rows)
Conditioning
16 min alternating EMOM:
15/12 cal row
12 single DB box step ups 50/35 lbs, 24/20 in
5 devil presses 50/35 lbs
10 strict hanging knee raises (weight optional)
EVF360
Part A
5 rounds for quality and load:
20 alternating cossack squats (10/leg)
5 per leg single leg box jumps
5/side staggered stance weighted good mornings (DB or KB behind neck)
100 ft. per side single KB farmers' carry
Note: for single leg box jumps, use a small box or stack a few crash pads
Time cap: 20 min
Part B
16 min alternating EMOM:
15/12 cal row
12 single DB box step ups 50/35 lbs, 24/20 in
5 devil presses 50/35 lbs
10 strict hanging knee raises (weight optional)