Warm up
3 rounds:
12 alternating cossack squats (6/leg - hold the rig if necessary)
8 alternating high box step ups
6 banded good mornings
20 sec dead hang
Front Squats
Every 2:30min for 4 rounds, perform:
3 at 83% of 1RM front squat
3 box drop jumps for height
Lunges
3 sets per leg of:
8 Bulgarian split squats
Conditioning
12 min ARMAP:
8 box jumps 24/20 in
12 pushups
1 front squat ** 155/105 lbs
** Add one front squat each round. The barbell comes from the ground.
Scale: 50% of 1RM front squat (alternatively, use 50% of your recent 3RM back squat.)
EVF360
Part A
4 rounds for load and quality:
4 double KB paused front squats - 3 sec pause
8 per leg DB Bulgarian split squats (DB/KB goblet hold)
4 box drop jumps for height
8 cal sprint
Part B
12 min ARMAP:
15 KB sumo deadlift high pulls 24/16 kg
12 pushups
9 box jumps 24/20 in
6 KB goblet hold box steps up 24/20 in, 24/16 kg