Warm up
One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps
Lunges
Back rack lunges
Every 3 min for 5 sets:
10 alternating back rack forward lunges
Note: load should be at ~70-75% of your back squat 1RM. Alternatively, use 85% of your recent back squat 8RM
Conditioning
5 rounds for time:
8 toes to bars
16 KB snatches 24/16 kg
32/25 cal row
Time cap: 22 min
EVF360
Part A
16 min to perform 3-4 rounds of the following for load and speed:
16 alternating KB front rack lunges
100 ft. double KB front rack carry
50 ft. per leg single leg broad jumps
20 sec per side Copenhagen plank
Part B
5 rounds for time:
8 toes to bars
16 KB snatches 24/16 kg
32/25 cal row
Time cap: 22 min