Warm up
3 rounds of:
10 KB deadlifts
10 good mornings
200m row
Deadlift
Every 75 sec for 10 rounds:
1 deadlift
Conditioning
For time:
100 double unders
50 sumo deadlift high pulls 95/65 lbs
50 double unders
50 box jumps over 24/20 in
50 double unders
50 sumo deadlift high pulls 95/65 lbs
100 double unders
Time cap: 15 min
EVF360
Part A
5 rounds for quality and load:
16 double DB walking lunges
8 weighted pullups
20 sec per side Copenhagen plank hold
8 double KB RDL
Time cap: 20 min
Part B
For time:
100 double unders
50 American KBS 24/16 kg
50 double unders
50 box jumps over 24/20 in
50 double unders
50 American KBS 24/16 kg
100 double unders
Time cap: 14 min