** VOLUME DELOAD WEEK **
Warm up
2 rounds:
4 high box step ups
6 no-pushup burpees
8 alternating bird dogs
10 gorilla jump squats
Back Squat
Every 2 min for 8 rounds:
1 back squat at 90%
Use our most recent or estimated 1RM - See your logs in SugarWOD
Conditioning
Every 4 min for 4 rounds, each for time:
200m run
5 deadlifts 115/80 lbs
4 cleans 115/80 lbs
3 thrusters 115/80 lbs
20 cross overs
EVF360
Part A
Every 5 min for 4 rounds, complete, for quality:
20 alternating single DB box step ups 50/35 lbs, 20in
20/16 cal row
20 abmat situps
20 bent over double DB rows 50/35 lbs
Part B
Every 4 min for 4 rounds, each for time:
200m run
20 American KBS 16/12 kg
20 cross overs