Warm up
2 rounds:
6 T-pushups (3 each arm)
5 yoga pushps
4 strict toes to bars / hanging knee raises
3 wall walks
Then, build up your bench press and deadlift weight
Deadlift & Bench Press (25 min)
Alternate between lifts each set
8x2 at 90%
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 85%
1 rep at 87.5%
Conditioning
4 rounds for max reps, 1 min per station:
Cal row
Banded pushups
Double KB swings 24/16 kg
Rest
Note: Perform a challenging option of a pushup. Sets of 3-5 should be very challenging. The load of double KB swings should allow for sets of 10.
EVF360
Part A
20 min rotating through the following, for quality and load
10 single KB bench presses per side
10 single KB Romanian deadlifts per arm
10 DB pullovers
100 ft. per side single KB farmer's carry AHAP
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
4 rounds for max reps, 1 min per station:
Cal row
Banded pushups
Double KB swings 24/16 kg
Rest
Note: Perform a challenging option of a pushup. Sets of 3-5 should be very challenging. The load of double KB swings should allow for sets of 10.