Warm up
2 min cardio of choice
then, 2 rounds of:
10 alternating box steps ups
5 tempo jumping squats (3 sec eccentric)
10 sumo stand BB good mornings
-- then build up to your back squat load
Back Squat & Power Training
20 min to perform 5 sets of the following sequence:
50 ft. sled push 90/70 lbs (addl' load)
1 back squat at 85%
30 sec wall sit hold
-- rest as needed between sets.
Back squat load of ~85% of 1RM
Conditioning
For time:
400m run
20 back squats 115/75 lbs
400m run
15 front squats 115/75 lbs
400m run
10 overhead squats 115/75 lbs
Time cap: 15 min
Scaling and goal: Adjust the load accordingly, this should be no more than 60% of your clean 1RM. The bar is coming from the ground. All sets are expected to be unbroken.
EVF360
Part A
Every 4 min for 5 rounds:
10 unbroken wall balls AHAP
50 ft. sled push 90/70 lbs (addl' load)
20 alternating jumping lunges
Part B
For time:
400m run
20 double DB front squats 35/25 lbs
400m run
20 double DB thrusters 35/25 lbs
400m run
10 single arm DB overhead squat per arm 35/25 lbs
Time cap: 15 min