Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out
Tempo Back Squat
Every 3 min for 5 sets:
4 tempo back squats at 33X1 tempo
Note: Stay around 65% and focus on tempo and speed coming up
Conditioning
18 min AMRAP:
18/15 cal row
18 single DB hang clean and jerks 50/35 lbs
9 handstand pushups
9 burpee box jumps 24/20 in
EVF360
Part A
16 min alternation EMOM:
15 med ball cleans 20/14 lbs
30 alternating single leg V-ups
30 skater lunges
Max plank hold
Part B
18 min AMRAP:
18/15 cal row
18 single DB hang clean and jerks 50/35 lbs
9 handstand pushups
9 burpee box jumps 24/20 in