Warm up
2 min cardio, then 2 rounds of:
5 per side world's greatest stretch
5 kang squats
5 samson stretches per side
10 per side single leg glute bridges
Back Squat
Take 20 min to find a 2 reps max back squat
Suggested build up:
5 reps at 50%
3 reps at 60%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2-3 singles building to ~90%
Then attempt a 2RM.
Use the first 10 min to warm-up to about 80-90% and the last 10 min for attempts.
Conditioning
Every 2:30 min, for 5 rounds, each for time:
250m/200m row
10 burpee box jumps 24/20 in
-- rest the remainder of the interval
EVF360
Part A
Every 5 min for 4 rounds, complete, for quality:
10 Bulgarian split squats per side - DB farmer's style
10 double DB Romanian deadlifts
200 ft. double KB front rack carry
10 seated DB front rack good mornings
Part B
Every 2:30 min, for 5 rounds, each for time:
250m/200m row
10 burpee box jumps 24/20 in
-- rest the remainder of the interval