Warm up
3 rounds
5/side 90-90 transitions
5/side banded lateral monster steps
5 per side Hawaïan squats
5 hanging knee raises
Back Squat
In 20 min, find a 3RM back squat**
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
2 rep at 80%
1 rep at 85%
1 rep at 87.5%
1 rep at 90%
** Spotters required on max attempts
Conditioning
12 min alternating EMOM:
12/10 cal ski
20 sec per side star plank hold
12/10 cal row
15-20 straight arm banded pvc pulldowns
EVF360
Part A
5 rounds for time:
20/16 cal row
15 KB goblet squats 32/24 kg
10 KB facing burpees
5 American KBS 32/24 kg
Time cap: 20 min
Part B
12 min alternating EMOM:
12/10 cal ski
20 sec per side star plank hold
100 ft. Broad jumps
45 sec wall sit hold