Warm up
3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 barbell push presses
Split Jerks
10 min EMOM:
1 split jerk at 60-70% of 1RM
Conditioning
20 min alternating EMOM:
10/8 cal row
20 ab-mat situps
10/8 cal ski
20 Russian KBS 24/16 kg
EVF360
Part A
5 supersets:
10 seated DB shoulder presses
10 alternating DB renegade rows
Part B
20 min alternating EMOM:
10/8 cal row
20 ab-mat situps
10/8 cal ski
20 Russian KBS 24/16 kg