Warm up
400m run, then 2 rounds:
10 spiderman lunges
5 supermen
5/side KB windmills
5 glute bridges
Overhead Squat
Tempo overhead squat - 5x7 with tempo 35X1
Note: Use last week to establish your starting weight, the tempo is priority. Build across the sets, with the goal to end with the same (or almost) load as last week with an extra rep.
Overhead Accessory
3 sets of 100 ft. double KB overhead carries
3 sets per side of 5 single KB sotts presses
Conditioning
16 min alternating EMOM:
12/10 cal row
8 thrusters 135/95 lbs
16 double KB deadlifts 32/24 kg
Rest
EVF360
Part A
20 min AMRAP ladder, 10-20-30-40... reps of*:
Wall balls 20/14 lbs, 10/9 ft.
Ab mat situps
Med ball box steps up 24/20 in, 20/14 lbs
*100 ft. double KB overhead carries after each round (16/12 kg)
Part B
16 min alternating EMOM:
12/10 cal row
12 double DB thrusters 50/35 lbs
16 double KB deadlifts 32/24 kg
Rest