Warm up
400m run, then 2 rounds:
10 spiderman lunges
5 supermen
5/side KB windmills
5 glute bridges
Overhead Squat
Tempo overhead squat - 5x6 with tempo 35X1
Note: begin light to be able to maintain the 3 sec eccentric and 5 sec pause at the bottom. Build across the sets.
Overhead Accessory
3 sets per side of 5 single KB bottom up presses
3 sets of 5 barbell sotts presses
Conditioning
3 rounds of 3 min AMRAP:
Ascending reps 3-6-9-12-...
Kettlebell snatches 24/16 kg
KB box step overs 24/16 kg, 24/20 in
-- rest 1 min between AMRAP, continue where you left off.
Goal: In the round of 18 by the end of the 3rd round
Note: switch arm as desired on the KB snatches
EVF360
Part A
20 min to perform 4 rounds of the following:
100 ft. plate overhead overhead lunges 45/35 lbs
5 single KB bottom up presses per side
5 single DB sotts presses per side
30 sec assault bike sprint
10 plate V-ups
Part B
3 rounds of 3 min AMRAP:
Ascending reps 3-6-9-12-...
Kettlebell snatches 24/16 kg
KB box step overs 24/16 kg, 24/20 in
-- rest 1 min between AMRAP, continue where you left off.
Goal: In the round of 18 by the end of the 3rd round
Note: switch arm as desired on the KB snatches