Warm up
2 rounds:
5/side lateral banded monster walk steps
5 frog hops
5/leg single leg glute bridges
15 sec dead hang
Front Squats
Every 2:30 min for 4 rounds, perform:
3 at 85% of 1RM front squat
Lunges
3 sets of 10 alternating weighted jumping lunges - DB farmer's style
Conditioning
Every 2 min for 8 rounds:
6 thrusters 115/85 lbs
7 toes to bar
8 box jumps 24/20 in
EVF360
Part A
5 rounds for load and quality:
5 double KB tempo front squats - Tempo 33X1
10 alternating weighted jumping lunges - DB farmer's style
10 KB goblet hold good mornings
50 ft. per side single KB front rack carry
Part B
Every 2 min for 8 rounds:
8 single DB thrusters 50/35 lbs (4 per arm)
8 V-ups
8 burpees