Warm up

Run 400m

then 2 rounds of:

5 Airplanes per side

20 alternating single leg bridges

10 plate front raises

Strength

Part A – Deadlift 3×10

Part B – Single leg Romanian deadlift 2×8 per leg

Note: build up to a heavy set of 10 on the deadlift throughout the sets.

Strength accessory

For time, 21-15-9 reps of:

Double DB squat cleans 50/35 lbs

Ring dips

Time cap: 12 min

Goal: 8 min

EVF360

Part A

Every 2 min for 6 rounds:

10 double KB deadlifts

8 double KB swings

6 double KB push presses

Part B

20 minute AMRAP

25 push ups

20 double DB deadlifts 50/35 lbs

15 double DB push presses 50/35 lbs

10 double DB bent over rows 50/35 lbs