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 3 sets:
3 tempo back squats at 33X1 tempo
Note: Stay around 75% and focus on tempo and speed coming up
Conditioning Benchmark
"Juneteenth"
6 rounds for time:
19 hang power cleans 75/55 lbs
18 push presses 75/55lbs
65 double unders
Time cap: 19 min
EVF360
Part A
4 rounds for load and quality:
10 per side single leg KB RDL
10 alternating double DB front rack box step ups
100 ft. per side single DB/KB farmer's carry
Part B
"Juneteenth"
6 rounds for time:
19 double DB hang power cleans 35/25 lbs
18 double DB push presses 35/25 lbs
65 double unders
Time cap: 19 min