Warm up
2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
5 kang squats
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.
Compare to Monday October 13th
Conditioning
5 rounds for time:
10 single DB box steps over 50/35 lbs, 24/20 in
10 single DB goblet squats 50/35 lbs
2 deadlifts 315/205 lbs
Time cap: 14 min
Scaling: Adjust the load on the deadlift to no more than 80% of your max, or 85% of your 2RM from Tuesday
EVF360
Part A
Every 2 min for 5 rounds:
50 ft. broad jumps
50 ft. double KB front rack carry [heavy]
Plank hold in the remainder of the 2min interval
Part B
For time:
400m run
40 double DB Farmers lunge steps 50/35 lbs [TOTAL !]
40 double DB deadlifts 50/35 lbs
30/24 cal row
30 double DB Farmers lunge steps 50/35 lbs
30 pushups
200m run
20 double DB Farmers lunge steps 50/35 lbs
20 burpees over DB
10/8 cal row
10 double DB Farmers lunge steps 50/35 lbs
10 double DB burpee deadlifts
Time cap: 22 min