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
Deficit Deadlift
Every 3 min for 5 rounds:
5 deficit deadlifts ~65%m at 4 inches deficit (45 lbs black plates)
immediately followed by 3 seated box jumps
Note: keep the load light to moderate, and focus on proper mechanics and bar speed in this wider ROM.
Conditioning
5 rounds of 2:30 min AMReps, 1 min rest between earch round:
200m run
10 deadlifts 135/95 lbs
10 pushups
Max cal row in the remaining time
EVF360
Part A
18 min to perform 4-5 rounds of:
10 deficit KB sumo deadlifts (4 inches deficit - 45 lbs black plates)
3 seated box jumps
50 ft. per side single KB farmer's carry AHAP
50 ft. per side single KB front rack carry AHAP
Part B
5 rounds of 2:30 min AMReps, 1 min rest between earch round:
200m run
10 single KB deadlifts 32/24 kg
10 pushups
Max cal row in the remaining time