Warm up
3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats
Back Squat
Every 4 min for 4 rounds
5 back squats at 75%
-- immediately into: 5 back squats at 70%
-- immediately into: 5 back squats at 65%
Note: in absence of a back squat 1RM, you may reference the weights from the front squat on Tuesday if you attended, and increase the load by 15%.
Every 4 min, you will perform 15 reps.
Conditioning
"Cindy"
20 min AMRAP:
5 pullups
10 pushups
15 air squats
EVF360
Part A
16 min to complete 3-4 rounds of the following:
1 min wall sit hold while holding a plate with straight arms at eye level
8/leg jumping Bulgarian split squats
100 ft. med ball broad jumps
Note: for the broad jumps, hold a light medball on your first round which is going to increase the load and prevent the use of arm momentum.
On the Bulgarian squat, no additional load, lower your back knee then stand up as fast as possible with an attempt to bring your forward leg off the ground.
Part B
"Cindy"
20 min AMRAP:
5 pullups
10 pushups
15 air squats