Warm up

3 min cardio machine of choice, then 2 rounds of:

5/side fire hydrants

5 Bootstrap squats

5 KB suitcase deadlifts per side

Deadlift

Take 18 min to work up to a heavy set of 5 deadlifts

Suggested warm-up:

10 reps at 40%

6 reps at 50%

4 reps at 60%

2 reps at 70%

2 reps at 80%

1 rep at 85-90% (NOT A MAX)

Then first attempt of 5 deadlifts

Conditioning

For time:

30-20-10 reps of:

Toes-to-bars

Double DB deadlifts 50/35 lbs

Burpees over DBs

Time cap: 14 min

Goal: <11 min

Scaling: Adjust the toes to bars so you can complete heach round 3-4 sets max. Hanging knee raises to scale the movement, or lower the reps in each round to achieve this (for instance 16-12-8 toes to bars)

EVF360

Part A

16 min alternating EMOM:

8 double DB Bulgarian split squats right leg

8 single leg pikes over object per side

8 double DB Bulgarian split squats left leg

8 double KB Romanian deadlifts

Part B

For time:

30-20-10 reps of:

Toes-to-bars

Double DB deadlifts 50/35 lbs

Burpees over DBs

Time cap: 14 min

Goal: <11 min

Scaling: Adjust the toes to bars so you can complete heach round 3-4 sets max. Hanging knee raises to scale the movement, or lower the reps in each round to achieve this (for instance 16-12-8 toes to bars)