Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your back squat weight
Back Squat (15 min)
5x3 at 60% of 1RM**
** After each set of back squats perform 20 walking lunges (bodyweight)
Conditioning
20 min alternating EMOM:
5 burpees box jumps over (24/20 in) + 10 toes to bars
Rest
5 burpees box jumps over (24/20 in) + 10 double DB power cleans 50/35 lbs
Rest
Scaling: the burpees box jumps over should take no longer than 25 seconds, scale volume accordingly. This is intended to be sprint intervals each time to complete all the reps within the minute.
EVF360
Part A
15 min alternating EMOM (5 rounds):
10 double DB front squats
Max distance burpee broad jumps
100 ft. farmer's carry
Part B
20 min alternating EMOM:
5 burpees box jumps over (24/20 in) + 10 toes to bars
Rest
5 burpees box jumps over (24/20 in) + 10 double DB power cleans 50/35 lbs
Rest
Scaling: the burpees box jumps over should take no longer than 25 seconds, scale volume accordingly. This is intended to be sprint intervals each time to complete all the reps within the minute.