Warm up
One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
30 sec dead hang
Lunge Cluster Sets
Every 3 min for 5 cluster sets:
6 alternating front rack forward lunges + 6 alternating back rack forward lunges
Note: Refer to your loads from last week on the front rack lunges. A cluster set is 2 back to back sets with a very brief re-racking of the bar to change from front to back rack.
Conditioning
3 rounds for max reps, "Fight Gone Bad" style, 1 min per station:
Squat cleans 155/105 lbs
Row calories
Deadlifts 155/105 lbs
Burpees
Push jerks 155/105 lbs
--Rest 1 min between round
EVF360
Part A
16 min to perform 3-4 rounds of the following for load and speed:
2-3 attempts of max distance broad jump
20 alternating double KB front rack lunge steps
10 KB goblet hold good mornings
10 rower pike ups
Part B
3 rounds for max reps, "Fight Gone Bad" style, 1 min per station:
Double DB squat cleans 50/35 lbs
Row calories
Double DB deadlifts 50/35 lbs
Burpees
Double DB shoulder to overheads 50/35 lbs
--Rest 1 min between round