Warm up

3 rounds:

10/leg single leg glute bridges

10 V-ups

10 Russian KBS

Strength

Deadlift

1 at 85%+, 5 at 77.5%, 4 at 80%, 3 at 82.5%

Part B

Bench press

1 at 85%+, 5 at 77.5%, 4 at 80%, 3 at 82.5%

Note: Find a heavy single for the day, then drop the weight to perform the additional 3 sets. Go back and forth between deadlift and bench presses. Find the heavy single for both, then perform the other sets afterwards. The sets are 2.5% heavier than 2 weeks ago.

Conditioning

3 rounds, 1 min per station, for max reps:

Row cal

Bench press 135/95 lbs

Ski cal

Burpees box jumps over 24/20 in

Assault bike calories

Rest

EVF360

Part A

4 rounds for quality and load:

10 Rower Pike-ups

10/leg single leg KB RDL

10 double DB floor presses

10/leg DB Bulgarian split squats (Farmer’s hold)

Part B

3 rounds, 1 min per station, for max reps:

Row cal

DBs bench press 50/35 lbs

Ski cal

Burpees box jumps over 24/20 in

Assault bike calories

Rest