Warm up
2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
5 tempo double KB front rack squats
Front Squat
5x5 at 70% of 1RM front squat across
Note: alternatively, use ~65% of your 2RM back squat from last week
Conditioning
15 min AMRAP
400m run
20 Russian KBS 32/24 kg
15 wall balls 20/14 lbs, 10/9 ft.
10 chest to bar pullups
EVF360
Part A
20 min alternating EMOM (4 rounds):
10 alternating single DB box step ups
12/10 cal row
45 sec plank hold
10 double DB front squats
Max distance double KB front rack carry
Part B
15 min AMRAP
400m run
20 Russian KBS 32/24 kg
15 wall balls 20/14 lbs, 10/9 ft.
10 chest to bar pullups