Warm up
3 rounds:
12 alternating cossack squats (6/leg - hold the rig if necessary)
8 alternating high box step ups
6 banded good mornings
20 sec dead hang
Front Squats
Every 2:30min for 4 rounds, perform:
3 at 78% of 1RM front squat
3 seated box jumps for height after each set of front squat
Lunges
3 sets of 50 ft. double KB farmer's lunges
Conditioning
For time:
400m run
40 wall balls 20/14 lbs, 10/9 ft.
20 handstand pushups
200m run
Time cap: 10 min
EVF360
Part A
20 min alternating EMOM:
15/12 cal row
45 sec plank hold
Part B
For time:
400m run
40 wall balls 20/14 lbs, 10/9 ft.
20 handstand pushups
200m run
Time cap: 10 min