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
Paused Back Squat
Every 3 min, for 4 sets:
5 paused back squats with tempo 15X1
Your first working set should be around 65%. This is 5 sec pause at the bottom. Ask a partner to hold you accountable.
Conditioning
5 rounds for time:
200m run
9 handstand pushups
6 deadlifts 225/155 lbs
3 box jumps 30/24 in
Time cap: 15 min
EVF360
Part A
18 min to perform 4 rounds of the following for load and speed:
30 sec dead hang
12 double DB front rack box steps up
8 double KB split squats per side (2 KBs held farmer's style)
1 min wall sit hold
Part B
18 min AMRAP:
10 box jumps 24/20 in
15 handstand pushups / pike pushups
20 double KB deadlifts 24/16 kg
25/20 cal row