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 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
For time:
30/24 cal row
20 burpees box jumps 24/20 in
10 cleans 225/155 lbs
Time cap: 9 min
Note: Scale the cleans to ~85% of 1RM. Quick singles wit a rep every 15-20 sec is the intent.
EVF360
Part A
18 min to perform 4-5 rounds for load and quality:
20 KB gorilla rows
10 side to side med ball slams
10 double KB Romanian deadlifts
10 double DB bench presses
Part B
12 min AMRAP:
10/8 cal row
1-2-3-.. DB manmakers 50/35 lbs
Note: reps on the manmakers increase by 1 each round