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
Front Squat Clusters
Every 2:30 min for 8 sets, perform the following front squat cluster sets:
2.2.1 - 5-10 sec reracking max
Build to a heavy cluster set for the day.
Note for clarification: a cluster set is a consecutive sequence of smaller sets of a movement with very short periods of rest between. Today's sequence, noted as 2.2.1, is 2 front squats, followed by a short reracking of the bar (5-10 sec), followed by a second set of 2 front squats, followed by a short reracking of the bar (5-10 sec), followed by a single rep of front squat.
Conditioning
Every 90 sec for 5 rounds:
50 double unders
10 pushups
Max deadlifts in the remaining time 135/95 lbs
-- rest 1 min between rounds
EVF360
Part A
Every 4 min for 5 rounds, complete, for quality:
20 sec per leg single leg wall sit
10 double DB front squats
200m run
Part B
Every 90 sec for 5 rounds:
50 double unders
10 pushups
Max double DB deadlifts in the remaining time 50/35 lbs
-- rest 1 min between rounds