Warm up
3 rounds (7 min max)
10 band pullaparts
10 band passthroughs
10 wall facing squats
5 bent over plate Y raises
Overhead Squats
5x4, building up to a challenging set for the day
Unilateral Overhead Strength Accessory
4 rounds per side of 50 ft single KB banded overhead carry AHAP
Conditioning
2223 intervals (3x2min AMRAP, then one final AMRAP of 3min -- rest 1 min between each AMRAPs, continue where you left off each time each time):
5 overhead squats 115/80 lbs
5 sumo deadlift high pulls 115/80 lbs
10 V-ups
EVF360
Part A
5 rounds for load and quality:
12 alternating KB goblet hold Cossack squats
8/side KB windmills (light to moderate load)
8 squats with plate overhead raises
8 cal ski erg sprints
Part B
2223 intervals (3x2min AMRAP, then one final AMRAP of 3min -- rest 1 min between each AMRAPs, continue where you left off each time each time):
10 plate overhead squats 35/25 lbs
10 plate ground to overheads 35/25 lbs
10 V-ups