Warm up
3 rounds:
30 sec cardio of choice
5 inch worms with pushups
10 single DB front raises (one hand on each bell)
10 per side single arm KBS
Sumo Deadlift
20 min to find a 3RM sumo deadlift
Warm-up suggestion:
5 reps at 40% of 1RM
5 reps at 50% of 1RM
2 reps at 60% of 1RM
then single reps at 70%, 75%, 80%, then attempt 3 reps
Conditioning
16 min alternating EMOM:
50 double unders
12/10 cal row
8 DB bench presses 50/35 lbs
12/10 cal ski
EVF360
Part A
20 min to perform 4-5 rounds of:
3 box drop into broad jumps
20 alternating DB plank pull throughs
30 wide skater lunges (see notes)
10 double KB RDL
Part B
16 min alternating EMOM:
50 double unders
12/10 cal row
8 DB bench presses 50/35 lbs
12/10 cal ski