Warm up
3 rounds:
20 sec row sprint
10 empty BB thrusters
10 spiderman steps
Back Squat (20 min)
8x2 at 90%**
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
1 rep at 85%
1 rep at 87.5%
** After each set of back squats, 30 sec wall sit
Conditioning
2 rounds of 7 min AMRAP:
10 front squats 95/65 lbs
10 burpees over barbell
10 shoulder to overheads 95/65 lbs
10 burpees over barbell
10 thrusters 95/65 lbs
10 burpees over barbell
10 back squats 95/65 lbs
10 burpees over barbell
-- rest 2 min between AMRAPs. Reset the AMRAP on the second round.
EVF360
Part A
18 min to perform 4-5 rounds for load and quality:
10 KB goblet squats
50 ft. burpee broad jumps
30 sec plank hold with forearms on foam roller
20 alternating jumping lunges
Part B
2 rounds of 7 min AMRAP:
10 double DB front squats 35/25 lbs
10 burpees over DBs
10 double DB shoulder to overheads 35/25 lbs
10 burpees over DBs
10 double DB thrusters 35/25 lbs
10 burpees over DBs
10 double DB box step ups 35/25 lbs, 24/20 in
10 burpees over DBs
-- rest 2 min between AMRAPs. Reset the AMRAP on the second round.