Warm up
3 rounds:
10/leg single leg glute bridges
10 V-ups
10 Russian KBS
Part A - Deficit deadlift
3x4 with 4 inches deficit
Start at around 70% and build to a challenging set.
Part B - Banded deadlift
3x4
Same as for part A, restart at around 70% and build to a challenging set.
Conditioning
TFX Invitational
For time:
100 wall balls 20/14 lbs, 10/9 ft.
50 toes to bars
50/40 cal row
50 double DB box steps over 20 in, 50/35 lbs
50 wall balls 20/14 lbs, 10/9 ft.
25 toes to bars
25/20 cal row
25 double DB box steps over 20 in, 50/35 lbs
Time cap: 21 min
Score: time to completion, or number of reps if capped
EVF360
Part A
4 supersets:
A1 - 20 alternating weighted single leg bridges, with 1 sec pause at the top
Use a Dumbbell or plate placed on hips
A2 - 12 alternating Cossack squats
-- rest as needed between supersets
Part B
TFX Invitational
For time:
100 wall balls 20/14 lbs, 10/9 ft.
50 toes to bars
50/40 cal row
50 double DB box steps over 20 in, 50/35 lbs
50 wall balls 20/14 lbs, 10/9 ft.
25 toes to bars
25/20 cal row
25 double DB box steps over 20 in, 50/35 lbs
Time cap: 21 min
Score: time to completion, or number of reps if capped