Warm up
3 rounds:
10/leg single leg glute bridges
10 V-ups
10 Russian KBS
Part A - Deficit deadlift
3x6 with 4 inches deficit
Start at around 65% and build to a challenging set.
Part B - Banded deadlift
3x6
Same as for part A, restart at around 65% and build to a challenging set.
Conditioning
Every 6 min for 3 rounds:
25/20 cal row
20 plate ground to overhead 25/15 lbs
150 ft. double KB farmer's carries 24/16 kg
10 chest to bar pullups
-- rest the remainder of the interval
Split the room in two groups and stagger the start by 2:00min with the faster athlete starting first.
EVF360
Part A
4 rounds, for weight:
8 single KB suitcase deadlifts per side
10 per side staggered stand KB goblet hold good mornings
6 per side tempo dragonflies, with one knee bent - ~3 seconds down
Time cap: 18 min
Part B
Every 6 min for 3 rounds:
25/20 cal row
20 plate ground to overhead 25/15 lbs
150 ft. double KB farmer's carries 24/16 kg
10 chest to bar pullups
-- rest the remainder of the interval