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
3 sets of 5 at 40-50% of your conventional deadlift 1RM
-- Between your sets of deadlifts, perform:
5 seated box jumps
30 wide skater lunges
Seated Box Jump - YouTube
6 Kinds of Skater Jumps - YouTube
Conditioning
3 sets of 5 min AMRAP:
10 wall balls 20/14 lbs, 10/9 ft.
200 run
30 double unders
-- rest 2 min between rounds, reset every time starting with wall balls
EVF360
Part A
16 min alternating EMOM:
5 seated box jumps (see notes)
10 single arm ring rows (10 per side)
30 wide skater lunges (see notes)
10 double KB sumo deadlifts
Part B
3 sets of 5 min AMRAP:
10 wall balls 20/14 lbs, 10/9 ft.
200 run
30 double unders
-- rest 2 min between rounds, reset every time starting with wall balls