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
Deadlift
5x5 @ 70% of 1RM
immediately followed by 3 broad jumps for max distance
Rest as needed between sets. Focus on bar speed off the floor, this is volume work, not a grind.
Note: This is conventional deadlift.
Conditioning
2 rounds for time of:
21 American KBS 24/16 kg
15 box jumps 24/20 in
9 devil presses 50/35 lbs
-- rest 1 min
15 American KBS 24/16 kg
12 box jumps 24/20 in
6 devil presses 50/35 lbs
-- rest 1 min before the second round
Time cap: 16 min
EVF360
Part A
18 min to perform 4-5 rounds of:
5 weighted knee raises (scale to strict)
5 strict hanging leg raises (scale to single leg, alternating)
10 double DB deadlifts AHAP
10 KB deadlifts jumps
10 supermen
Note: use some of the heavier dumbbells for today's work
Part B
2 rounds for time of:
21 American KBS 24/16 kg
15 box jumps 24/20 in
9 devil presses 50/35 lbs
-- rest 1 min
15 American KBS 24/16 kg
12 box jumps 24/20 in
6 devil presses 50/35 lbs
-- rest 1 min before the second round
Time cap: 16 min