Warm up

3 Rounds
10 Single DB Box Step Ups
10 split stance weighted good mornings (5/side with dumbbell)
Ski 200m

Banded deadlift

5×2 at 77.55% of deadlift 1RM
How to set up the band.

Front Rack Lunges

Every 2 min for 5 rounds:
10 alternating back rack rear lunges
Note: 5 per leg. Build up on weight throughout, increase from last week

Conditioning

4 rounds for time:
100 ft. right arm KB farmer’s carry 24/16 kg
100 ft. left arm KB farmer’s carry 24/16 kg
10 KB snatches 24/16 kg (5 per arm)
10 pull ups

Time cap: 15 min

EVF360

Part A
15 rounds for max reps, 30s work, 30s rest, rotating through (5 rounds or each):
V-ups
Single dumbbell box step ups 24/20 in
Double DB Romanian deadlifts

Part B
4 rounds for time:
100 ft. right arm KB farmer’s carry 24/16 kg
100 ft. left arm KB farmer’s carry 24/16 kg
10 KB snatches 24/16 kg (5 per arm)
10 pull ups

Time cap: 15 min