Warm up
3 rounds:
6 single DB burpee deadlifts
8 alternating box step ups
10 empty BB bent over row
Part A
3 rounds of:
50 ft. per side single KB suitcase carry
8 barbell ab rollouts
Part B - Deficit deadlift
4x3 with 2 inches deficit
Start at around 75% and build to a challenging set.
Conditioning
For time, 21-15-9 reps of:
Alternating DB snatches 50/35 lbs
Box jumps over 24/20 in
Burpees
Time cap: 11 min
EVF360
Part A
5 sets:
50 ft. per side single KB suitcase carry
8 barbell ab rollouts
10 double KB RDL
Part B
3 rounds for time:
10/8 cal row
10 alternating DB snatches 50/35 lbs
10 box jumps over 30/24 in
10/8 cal ski/row
20 alternating DB snatches 50/35 lbs
10 box jumps over 30/24 in
Time cap: 16 min