Warm up
2 rounds:
20 banded good mornings
20 A-frame toe-touches
10 cal ski
10 alternating box step ups
Deadlift & Bench Press (25 min)
Alternate between lifts each set
7x3 at 85%
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
1 rep at 82.5%
Conditioning
10 min AMRAP ladder:
5-10-15-20-25-... reps of:
Deadlifts 225/155 lbs
Ring dips
Scaling options: Adjust the deadlift to be no more than 65% of 1RM.
Scale the ring dips to (a) banded ring dips, (b) box dips, (c) pushups with hands on DBs.
EVF360
Part A
20 min rotating through the following, for quality and load
20 double DB seesaw bench presses (10 per arm)
10 double KB Romanian deadlifts
10 DB flyes
20 alternating double DB box step ups (farmer's style)
30 sec "active" hang
Note: for the active hang, jump up to the rig and hold with depressed shoulders (i.e. bring your head up through your arms, pushing your shoulders down, and activating the lats).
Part B
10 min AMRAP ladder:
5-10-15-20-25-... reps of:
Double KB deadlifts 32/24 kg
Ring dips
Scaling options: Scale the ring dips to (a) banded ring dips, (b) box dips, (c) pushups with hands on DBs.