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
In 10 min, build to a heavy sumo deadlift rep for the day (80-90% of your estimated 1RM).
-- then, 5x2 dead-stop sumo deadlifts (no touch and go), starting at around 80% and building as possible.
-- Between your sets of deadlifts, perform a set of 10 traveling pogo hops, aiming for as little contact on the floor
Conditioning
For time:
1,000m/800m row
40 ab-mat situps
750/600m row
30 ab-mat situps
500m/400m row
20 ab-mat situps
250m/200m row
10 ab-mat situps
Time cap: 18 min
EVF360
Part A
20 min alternating EMOM:
50 ft. broad jumps
10 double KB sumo deadlifts
10/8 cal ski
10 traveling pogo hops, aiming for as little contact on the floor (See demo video in notes)
10 double DB bent over rows
Part B
For time:
1,000m/800m row
40 ab-mat situps
750/600m row
30 ab-mat situps
500m/400m row
20 ab-mat situps
250m/200m row
10 ab-mat situps
Time cap: 18 min