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Workout of the day – Friday June 2nd 2023

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Warm up

2 rounds or 6 min

10 alternating single leg box step ups

10 split stance weighted good mornings (5/side with dumbbell)

5 per leg lateral leg swings

Ski 200m

Deadlift 5RM

Take 20 min to find a 5RM deadlift

Suggested warm-up:

10 at 30%

6 at 50%

3 at 70%

2 at 80%

1 at 85%

Then, first attempt at a 5RM. Use the past few weeks’ training to target your first set. It should be between 70 and 75%.

Conditioning

For time:

21-15-9 squat snatches 95/65 lbs

42-30-18 cal row

Time cap: 16 min

EVF360

Part A

4 rounds of 3 min AMRAP, 1 min rest between:

3 double DB devil presses 50/35 lbs

6 double DB box step over 50/35 lbs, 24/20 in

9 double DB deadlifts 50/35 lbs

Note: pick up where you left off each round

Part B

5 Rounds for time:

12/9 cal row

12 Kettlebell Snatches 24kg/16kg (6R/6L)

Time cap: 13 min

Goal: <9min