Warm up
3 rounds
5/side 90-90 transitions
5/side banded lateral monster steps
30 sec dead hang
Front Squat
Every 4 min for 4 rounds
1 set of front squat for max reps at 85% of front squat 1RM
Note: in absence of 1RM, use 115% of your 10RM tested in week 1
Each set should be between 4-6 reps, near or at failure.
Conditioning
For time:
21 front squats 135/95 lbs
500m/400m row
15 front squats 175/120 lbs
500m/400m row
9 front squats 205/145 lbs
Time cap: 14 min
Goal: 10 min
EVF360
Part A
12 min to complete up to 3 rounds of the following
30 sec dead hang
10/leg double KB single leg RDL
8 tempo KB goblet squats with 3131 tempo
Note: the tempo is 3 sec descent, 1 sec at the bottom, 3 sec ascent, 1 sec to breathe at the top
Part B
5 rounds for time:
30 plate ground to overheads 55/35 lbs
20 plate overheads reverse lunges 55/35 lbs
10 burpees
Time cap: 25 min