Warm up
2 min cardio of choice
then, 2 rounds of:
10 alternating box steps ups
5 tempo jumping squats (3 sec eccentric)
10 sumo stand BB good mornings
Back Squat & Power Training
20 min to perform 5 sets of the following sequence:
5 back squats
50 ft. sled sprint 90/70 lbs (add'l load)
12/10 cal row sprint or 15/12 cal assault bike sprint
-- rest as needed between sets, perform all 3 movements consecutively, as fast as possible
Back squat load of 70-75% of 1RM
Conditioning
Every 4 min for 3 rounds:
20/16 cal row
15 chest to bar pullups
10 alternating single DB clean and jerks 50/35 lbs
Note: You should get at least a minute of rest between rounds. The row should not exceed 75 sec. Adjust down the calories accordingly.
EVF360
Part A
20 min to perform 5 rounds for load and quality:
50 ft. unbroken sled push AHAP
10 double KB front rack squats
20 sec per side Copenhagen plank hold
10 double KB RDL
Part B
Every 4 min for 3 rounds:
20/16 cal row
15 chest to bar pullups
10 alternating single DB clean and jerks 50/35 lbs
Note: You should get at least a minute of rest between rounds. The row should not exceed 75 sec. Adjust down the calories accordingly.