Warm up
2 min cardio maching of choice, then 2 rounds of:
10 straight arm banded PVC pull downs to hips
10 per side single DB suitcase deadlifts
10 alternating bird dogs
5 strict toes to bars
Deadlift
5x3 at 75%
Single Leg RDL
3x12 per leg
Focus on form, with a tight midline and full range of motion. This is an accessory lift.
Conditioning
For time, 21-15-9 reps of:
Devil presses 50/35 lbs
Box jumps 24/20 in
Time cap: 12 min
EVF360
Part A
20 min alternating EMOM:
12 double DB single leg RDL, left leg
12 alternating barbell floor wipers
12 double DB single leg RDL, right leg
4 DB Turkish situps per side
12 strict hanging knee raises
Part B
For time, 21-15-9 reps of:
Devil presses 50/35 lbs
Box jumps 24/20 in
Time cap: 12 min