Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees
Overhead Squats
5x5, building up to a challenging set for the day
Unilateral Strength Accessory
3 sets each side of 6 BB landmine rotations with press
Conditioning
4 rounds of 2 min AMReps:
10 handstand pushups
15 box jumps over 24/20 in
Max reps wall balls in the remaining time 20/14 lbs, 10/9 ft.
-- rest 60 sec between rounds
Note: Attack each round as a sprint to get to the med ball
EVF360
Part A
4 rounds for load and quality:
10 dumbbell Yates row
3 Turkish getups per side
10/ arm single KB overhead box step ups (light - alternate legs each step)
Part B
4 rounds of 2 min AMReps:
10 handstand pushups
15 box jumps over 24/20 in
Max reps wall balls in the remaining time 20/14 lbs, 10/9 ft.
-- rest 60 sec between rounds
Note: Attack each round as a sprint to get to the med ball