Warm up

2 rounds of:

400m/320m row/ski

5 inch worms with push-up

10 deadbugs

10 per side single DB/KB suitcase deadlifts

Deadlift & press (25 min)

Every 3 min for 6 rounds, perform:

3 shoulder presses – work up to a heavy set

3 deadlifts at 83% across

Note: both movements done in the same 3 min interval

Conditioning

10 min AMRAP:

10 shoulder to overheads 95/65 lbs

5 burpees over barbell

10 single KB suitcase deadlifts 24/16 kg (5 per side)

5 burpees over barbell

— rest 30 sec after each round

Goal: 5 rounds, INCLUDING the rest

EVF360

Part A

in 15 min, perform 4 rounds for quality:

20 straight arm PVC banded pull downs

10/arm DB bent over row

10 single dumbbell box step ups

20 plank DB pull throughs

Part B

3 sets of 4 min AMRAP, with 2 min rest between AMRAPs:

10 double DB shoulder to overheads 35/25 lbs

5 burpees

10 single KB suitcase deadlifts 24/16 kg (5 per side)

5 burpees

— Start over every AMRAP.

Goal: 3+ rounds per AMRAP, and consistency throughout the AMRAPs.

Bodybuilding express

20 min alternating EMOM (4 rounds):

8 DB Arnold presses

16 double DB front rack lunges

8 double DB bench presses

8 weighted hanging knee raises

8 DB bicep curls