Warm up
400m run, then 3 rounds of:
4 snow angels
4 per side thoracic cage extensions
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts
Shoulder presses
4 sets of 5
Build up to a heavy set, increase from last week
Deadlifts
4 sets of 6 deadlifts (no pause)
Conditioning
For time:
30/24 cal row
30 toes to bars
30/24 cal row
10 wall walks
30/24 cal row
30 toes to bars
30/24 cal row
Time cap: 17 min
EVF360
Part A
In 16 min, perform 4-5 rounds for load and quality of:
10 alternating renegade rows
10 double DB z-presses
10 double KB RDL
200 ft. double KB farmer's carry AHAP
Part B
For time:
30/24 cal row
30 toes to bars
30/24 cal row
10 wall walks
30/24 cal row
30 toes to bars
30/24 cal row
Time cap: 17 min