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
30 sec dead hang
Front rack lunges
Every 3 min for 5 sets:
10 alternating front rack forward lunges
Note: Refer to your loads from week 1 as the front rack will create additional challenge.
Partner Conditioning
Teams of 2, 20 min AMRAP, one partner working at a time:
10 deadlifts 225/155 lbs
20 box jumps 24/20 in
10 wall facing handstand pushups
20 double DB box steps over 50/35 lbs, 24/20 in
EVF360
Part A
16 min to perform 3-4 rounds of the following for load and speed:
10 alternating single leg box jumps
20 alternating double KB lunge steps (farmer's style)
10 KB goblet hold good mornings
5 dragonflies
Note: use stacked up crash pads for lower heights on the single leg box jumps
Part B
Teams of 2, 20 min AMRAP, one partner working at a time:
20 double KB deadlifts 32/24 kg
20 box jumps 24/20 in
10 wall walks
20 double DB box steps over 50/35 lbs, 24/20 in