Warm up
3 rounds of:
1 min cardio
5 strict hanging leg raises
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts
Banded Deadlift
5 supersets of:
6 banded deadlifts ~65%
3 seated box jumps
-- rest as needed between the supersets
Time cap: 18 min
Note: alternatively, use 85% of your recent deadlift 5RM.
Conditioning
15 min partner AMRAP, in teams of 2, splitting as desired:
4 ring muscle ups
12 double DB bench presses 50/35 lbs
16 box jumps over 30/24 in
Scaling: replace the ring muscle ups with 8 low ring transitions to dip (https://www.youtube.com/watch?v=rpEhhvq8S8k)
EVF360
Part A
20 min to perform 4-5 rounds of:
5 weighted knee raises (scale to strict)
10 KB deadlifts jumps
5 KB Turkish situps per side
5 seated box jumps
50 ft. per side single KB farmer's carry AHAP
Part B
15 min partner AMRAP, in teams of 2, splitting as desired:
8 ring rows
8 pushups
12 double DB bench presses 50/35 lbs
16 box jumps over 30/24 in