Workout of the day – Monday March 18th 2024
Warm up
6 min alternating EMOM:
50 sec rowing
50 sec shuttle runs 25 ft.
Deadlift
5×2 at 85% across
“Spicy” EMOM
16 min alternating EMOM:
45 sec max cal ski erg
10 deadlifts 205/145 lbs
5 devil presses 50/35 lbs
3 sandbag to shoulders AHAP
EVF360
Part A
4 rounds for quality and load (18 min cap):
10 rower pike ups
20 alternating weighted cossack squats (10/leg)
30 sec Paloff press hold per side
10 double DB RDL
Part B
16 min alternating EMOM:
45 sec max cal ski erg
10 double KB deadlifts 32/24 kg
5 devil presses 50/35 lbs
3 sandbag to shoulders AHAP
2024 03 17