Warm up
2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars
Deadlift
5x3 at 82.5%
Single Leg RDL
3x6 per leg
Focus on form, with a tight midline and full range of motion. This is an accessory lift, but the smaller sets should allow to build from prior weeks.
Conditioning
16 min AMRAP:
2 wall walks
4 thrusters 135/95 lbs
8 box jumps over 24/20 in
EVF360
Part A
16 min alternating EMOM:
10 double DB alternating box steps up
10 strict toes to bars / hanging knee raises
10 double KBS
20 sec per side star plank hold
Part B
16 min AMRAP:
2 wall walks
4 double DB thrusters 50/35 lbs
8 box jumps over 24/20 in