Warm up

3 rounds:

4 high box step ups

4 supermen

4 per side deadbugs

4 per leg single leg KB RDL

Deadlift (14 min cap)

5 sets of 3 deficit deadlifts at 50% of 1RM, 4 inches deficit (45 lbs plates)

Conditioning

20 min alternating EMOM:

Odd: 10/8 cal row + max single DB devil presses 50/35 lbs

Even: rest

EVF360

Part A

20 min alternating EMOM:

Odd: 10/8 cal row + max single DB devil presses 50/35 lbs

Even: rest

Part B

12 min alternating EMOM:

10 right leg Bulgarian split squats

10 double DB bent over rows

10 left leg Bulgarian split squats

20 plate Russian twists