Warm up

3 round of:

5 KB suitcase deadlifts per side

5 Row/Ski Calories

5 banded good mornings

Banded deadlift

5×3 at 70% of deadlift 1RM

How to set up the banded deadlift

Front Rack Lunges

Every 2 min for 5 rounds:

10 alternating front rack rear lunges

Note: 5 per leg. Build up on weight throughout, increase from last week

Conditioning

4 min AMRAP:

8 wall balls 20/14 lbs

4 double dumbbells box steps overs 50/35 lbs, 24/20 in

— Rest 4 min

4 min AMRAP:

12 wall balls 20/14 lbs

6 double dumbbells box steps overs 50/35 lbs, 24/20 in

EVF360

Part A

3 rounds for load and quality:

20 alternating DB plank pull throughs

100 ft. per side single KB farmers carry AHAP

10 per side single DB bent over rows

16 double KB front rack lunge steps

Part B

4 min AMRAP:

8 wall balls 20/14 lbs

4 KB goblet hold box step overs 24/16 kg, 24/20 in

— Immediately into 4 min AMRAP:

Row for distance

— Immediately into 4 min AMRAP:

12 wall balls 20/14 lbs

8 KB goblet hold box step overs 24/16 kg, 24/20 in

— Immediately into 4 min AMRAP:

Row for distance