Warm up
3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch
Back Rack Lunges
4 set of 10 alternating back rack lunges
Working sets should be around 70% of your 1RM back squat - increase load from 2 weeks ago
Gymnastics & Core
9 min alternating EMOM:
4-8 ring dips into 10 sec of ring support hold
12 bent over DB rows
4-8 strict toes to bars / hangin knee raises
Scaling: Utilize a light band for support on the rings or perform box dips and hold.
Conditioning
3 rounds of 2 min AMRAP, 1 min rest between each round:
4 double DB box step overs 24/20 in, 50/35 lbs
8 double DB front squats 50/35 lbs
8 pushups with hands on DBs
-- continue where you left off each round
EVF360
Part A
15 min to perform 3-4 rounds for load and quality
80 ft. broad jumps is as few jumps as possible
12 bent over DB rows
20 sec per side Copenhagen plank
4-8 strict toes to bars / hangin knee raises
Part B
Going through the sequence twice:
4 min AMRAP:
4 double DB box step overs 24/20 in, 50/35 lbs
8 double DB front squats 50/35 lbs
8 pushups with hands on DBs
-- rest 2 min, then:
4 min AMRAP:
4 box jumps 24/20 in
8 double DB front rack lunges 50/35 lbs
8 double DB push presses 50/35 lbs
-- rest 2 min, then repeat the sequence of the 2x 4min AMRAPs. Reset from the beginning