Warm up
3 rounds:
5 no-push-up burpees
5 scap pushups / scap HSPU
10 banded face pulls
10 alternating box step ups
Then, build up your bench press and deadlift weight
Deadlift & Bench Press (25 min)
Alternate between lifts each set
7x3 at 80% for each lift
Warm-up suggestion for each lift:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
Conditioning
12 min alternating EMOM:
250/200m row
Max push presses 115/80 lbs
Rest
EVF360
Part A
18 min to perform 4-5 rounds for load and quality:
5 deficit pushups
20 KB gorilla rows
10 lying med ball throws
10 double KB deadlifts
Note: aim for a challenging deficit on the pushups
Part B
12 min alternting EMOM:
250/200m row
Max double DB push presses 50/35 lbs
Rest