Warm up
3 rounds of:
10 KB deadlifts
10 good mornings
200m row
Deadlift + Pulling Strength
Part A1 - Deadlift 5x5, building up to 75% (increase from last week)
Part A2 - Double DB bent over rows 5x10
Conditioning
For max reps:
Tabata row calories
-- rest 1 min
Tabata pushups
-- rest 1 min
Tabata American KBS 24/16 kg
-- rest 1 min
Tabata box jumps over 24/20 in
-- rest 1 min
Tabata plate V-ups
EVF360
Part A
5 rounds for quality and load:
8 per leg Bulgarian split squats
8 double DB bent over rows
5/side staggered stance weighted good mornings (DB or KB behind neck)
100 ft. double KB farmers' carry
Part B
For max reps:
Tabata row calories
-- rest 1 min
Tabata pushups
-- rest 1 min
Tabata American KBS 24/16 kg
-- rest 1 min
Tabata box jumps over 24/20 in
-- rest 1 min
Tabata plate V-ups