Warm up
One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps
Back Squats
Every 3 min, for 4 sets:
6 tempo back squats with tempo 33X1
Your first working set should be around 65%. Build up to that load prior to starting your firs set, then increase throughout the sets.
Conditioning
4 rounds for time:
18/15 cal row
12 wall balls 20/14 lbs, 10/9 ft.
6 shoulder to overheads 165/110 lbs
Time cap: 15 min
EVF360
Part A
18 min alternating EMOM:
10 med ball cleans 20/14 lbs
20 alternating KB gorilla rows
30 sec plank hold
10/7 cal assault bike
20 double KB front rack curtsy squats
Rest
Part B
15 min AMRAP:
15/12 cal row
12 box jumps 24/20 in
9 wall balls 20/14 lbs, 10/9 ft.
6 med ball situps 20/14 lbs