Midline and upper body strength

18 min to complete 4 supersets:

8 Jefferson Deadlifts per side

8 Dumbbell pull overs

— rest as needed between supersets

Long conditioning

3 rounds for max reps, 1 min per station, “fight gone bad” style:

Wall balls 20/14 lbs

Alternating DB snatches 50/35 lbs

Double unders

Handstand pushups

Cal ski

Rest

EVF360

Part A

18 min to complete 4 rounds:

8 single DB single leg RDL per leg

8 Dumbbell pull overs

100 ft.per side single DB farmer’s carry

Part B

5 x 3 min AMRAP:

3 single DB box step ups 50/35 lbs, 24/20 in

6 DB snatches 50/35 lbs

9 DB goblet squats 50/35 lbs

— rest 1 min between AMRAP, continue where you left off