Warm up
3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides
Overhead Squats
Every 3 min for 5 sets: build to a heavy set of 4 overhead squats
Refer to last week's set of 5
Conditioning
15 min alternating EMOM:
10 toes to bars
10 double KBS 24/16 kg
5 sandbag to shoulders AHAP
EVF360
Part A
4 rounds for load and quality:
8 Bulgarian split squat jumps per leg (bodyweight)
8 single KB suitcase deadlifts per side
8 elevated feet / weighted ring rows
8 supermen with 1 sec pause
16 alternating single leg V-ups
Time cap: 20 min
Part B
15 min alternating EMOM:
10 toes to bars
10 double KBS 24/16 kg
10/8 cal ski