Conditioning
30-Minute EMOM
Minutes 1–5: Heavy Deadlifts (Ascending Load)
Minute 1: 5 reps (start at ~70%)
Minute 2: 5 reps (~75%)
Minute 3: 3 reps (~80%)
Minute 4: 3 reps (~85%)
Minute 5: 1 rep (~90%+)
Minutes 7–11: Double Under’s
Perform 40–50 double-unders or Singles
Minutes 13–17: Shoulder to Overhead (Moderate Load)
Minute 13: 6 reps
Minute 14: 5 reps
Minute 15: 4 reps
Minute 16: 3 reps
Minute 17: 2 reps
Barbell at ~60–75%, build if desired)
Minutes 19–23: Burpees
EMOM goal: Consistent number each round (e.g., 10–12 burpees)
Modify volume to stay within 40s work
Minutes 25–30: Heavy Deadlifts (Repeat)
Minute 25: 5 reps (start heavier than round 1)
Minute 26: 5 reps
Minute 27: 3 reps
Minute 28: 3 reps
Minute 29: 1 rep (try to match or beat earlier 1RM)
