Warm up
2 rounds:
250m row
8/arm KB suitcase deadlifts
8 KB goblet hold sumo-stance good mornings
10/leg single leg glute bridges
Tempo Deadlifts
3x8 with 3131 (3 sec up/down, 1 sec at the top/bottom)
Start at around 60% and build to a challenging set.
Conditioning
For time:
2,000m/1,600m row
200 double unders
2,000m run
Time cap: 25 min
EVF360
Part A
15 min alternating EMOM:
10 alternating DB renegade row + max plank hold on DB in the remainder of the minute
10 alternating KB goblet hold box step ups 24/16 kg, 24/20 in
20 steps of KB death march 24/16 kg
Part B
For time:
2,000m/1,600m row
200 double unders
2,000m run
Time cap: 25 min