Warm up
3 rounds:
30 sec cardio of choice
5 inch worms with pushups
10 single DB front raises (one hand on each bell)
10 per side single arm KBS
Sumo Deadlift
5x3, building to a challenging set for the day
-- after each set of deadlift, perform a set of 10 plyo skip jumps (5 per leg) for explosiveness
Conditioning
3 sets of 4 min AMRAP:
3 burpees
6 alternating single arm devil presses 50/35 lbs
12 wall ball lunges 20/14 lbs
-- 1 min rest between AMRAP, pick up where you left off
EVF360
Part A
16 min alternating EMOM:
100 ft. plyo skip jumps
20 alternating KB gorilla rows
10/8 cal row
10 strict hanging knee raises
Part B
3 sets of 4 min AMRAP:
3 burpees
6 alternating single arm devil presses 50/35 lbs
12 wall ball lunges 20/14 lbs
-- 1 min rest between AMRAP, pick up where you left off