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
5x5, building to a challenging set for the day
-- after each set of deadlift, perform 3 seated box jumps
Note: see demo on seated box jumps
Seated Box Jump - YouTube
Conditioning Benchmark
"Ingrid"
10 rounds for time of:
3 Snatches, 135/95 lbs
3 Burpees Over Bar
Time cap: 12 min
Goal: Stay with unbroken sets of snatches and move smoothly to finish under 8 min.
EVF360
Part A
20 min alternating EMOM:
5 seated box jumps (see notes
10 single arm ring rows (10 per side)
10/8 cal ski
10 double KB sumo deadlifts
10/7 cal assault bike
Part B
4 sets of 2 min AMRAP:
8 alternating DB snatches 50/35 lbs
4 burpees over the DB
-- rest 1 min between each AMRAP, pick up where you left off