Warm up
3 rounds:
10 BB kang squats
10 BB jump squats
5/side windmills w/ KB or DB
Back Squat
3x5 at 50% of 1RM back squat
** Immediately after each set of back squat, perform 20 jumping lunges (bodyweight)
Conditioning
10 rounds for time:
10 American KBS 24/16 kg
30 double unders
10 ab-mat situps
Time cap: 18 min
EVF360
Part A
14 min AMRAP:
20/16 cal row
10 single DB overhead alternating rear lunges 50/35 lbs, right arm
10 alternating DB snatches 50/35 lbs
10 single DB overhead alternating rear lunges 50/35 lbs, left arm
Goal: 1 round every 3 min
Part B
10 rounds for time:
10 American KBS 24/16 kg
30 double unders
10 ab-mat situps
Time cap: 18 min