Warm up
3 rounds:
10 alternating lunges with twists
12 alternating plank extensions
10 empty BB good mornings
5 pullups
Deadlift & Bench Press (30 min)
In 30 min, find a 3RM deadlift and a 3RM bench press
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
2 rep at 80%
1 rep at 85%
1 rep at 87.5%
1 rep at 90%
Conditioning
6 rounds of 90 sec for max reps:
8 double KB deadlifts 32/24kg
Max burpees box jumps 24/20 in in the remainder of the interval
Note: there is no rest between intervals. Target a score of 60 BBJs or more, i.e. 10 per intervals
EVF360
Part A
5 rounds for weight and quality:
12 alternating Cossack squats
6 per side half kneeling DB shoulder presses
12 alternating weighted box step ups (DB or KB)
6 per side single DB bench presses
Time cap: 25 min
Part B
6 rounds of 90 sec for max reps:
8 double KB deadlifts 32/24kg
Max burpees box jumps 24/20 in in the remainder of the interval
Note: there is no rest between intervals. Target a score of 60 BBJs or more, i.e. 10 per intervals