Warm up
6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row
Single DB bench presses
3x8 per side
Banded deadlifts
4x5 at 60%
Conditioning
4 rounds of 2 min AMReps:
200m run
4 wall walks
Max deadlifts in the remaining time 185/125 lbs
-- rest 2 min between each round
Note: Athletes should have at least 20-30 sec each round on the deadlifts
EVF360
Part A
Single DB bench presses - 3x8 per side
Single KB farmer's carry - 3x100 ft. per side
Banded KB sumo deadlifts - 3x8
Part B
4 rounds of 2 min AMReps:
200m run
4 wall walks
Max double KB deadlifts in the remaining time 32/24 kg
-- rest 2 min between each round
Note: Athletes should have at least 20-30 sec each round on the deadlifts