Warm up

2 rounds:

10 banded good mornings

5/side lateral banded monster walk steps

5 yoga pushups

5 band pull aparts

Strength

Part A

Deadlift

1 at 85%+, 5 at 75%, 4 at 77.5%, 3 at 80%

Part B

Bench press

1 at 85%+, 5 at 75%, 4 at 77.5%, 3 at 80%

Note: this week we are starting with loading your CNS first before moving on to larger sets. 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.

Conditioning

For time:

1,000m row

40 pushups

750m row

30 pushups

500m row

20 pushups

250m row

10 pushups

Time cap: 19 min

EVF360

Part A

4 rounds for load:

50 per side ft. double DB offset walking lunges (overhead and front rack)

20 double KB bentover seesaw row (10 per side)

8 per leg alternating weighted box steps up

5 per side KB/DB Turkish situps

Time cap: 18 min

Part B

For time:

1,000m row

40 pushups

750m row

30 pushups

500m row

20 pushups

250m row

10 pushups

Time cap: 19 min