Warm up
3 rounds:
6 single DB burpee deadlifts
8 alternating box step ups
10 empty BB bent over row
Deficit Tempo Deadlifts
3x6 with 3131 tempo and 4 inches deficit (3 sec up/down, 1 sec at the top/bottom)
Start at around 60% and build to a challenging set.
Conditioning
5 rounds of 45 sec work / 15 sec rest, for max reps, rotating through:
Ski for calories
Hang power cleans 115/80 lbs
Handstand pushups
Burpee broad jumps
Scaling: adjust the handstand pushups to pike pushups.
EVF360
Part A
15 min to perform 4 rounds of:
10 double KB sumo deadlifts
15 bent over DB rows
20 DB plank pull throughs
Part B
5 rounds of 45 sec work / 15 sec rest, for max reps, rotating through:
Ski for calories
Double DB hang power cleans 50/35 lbs
Handstand pushups
Burpee broad jumps
Scaling: adjust the handstand pushups to pike pushups.