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
4 back squats at 80%
-- immediately into: 4 back squats at 75%
-- immediately into: 4 back squats at 70%
Note: Every 4 min, you will perform 12 reps.
Conditioning
20 min AMRAP:
50 wall balls 20/14 lbs, 10/9 ft.
40 double DB deadlifts 50/35 lbs
30 single DB snatches 50/35 lbs
20 box jumps over 24/20 in
Goal: 2.5+ rounds
EVF360
Part A
16 min alternating EMOM:
10/8 cal ski
20 KB Russian twists
20 glute bridges
10 alternating double DB front rack box step ups
Part B
20 min AMRAP:
50 wall balls 20/14 lbs, 10/9 ft.
40 double DB deadlifts 50/35 lbs
30 single DB snatches 50/35 lbs
20 box jumps over 24/20 in
Goal: 2.5+ rounds