Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out
Front Squat Clusters
8 sets of 2.2.2 front squat clusters - 5-10 sec reracking between doubles
Build to a heavy cluster set for the day.
Conditioning
3 rounds for time:
30 double unders
20 pullups
10 thrusters 115/80 lbs
Time cap: 10 min
EVF360
Part A
Every 3 min for 6 rounds, each for time:
500m/400m row
-- rest the remainder of the interval
Part B
3 rounds for time:
30 double unders
20 pullups
10 double DB thrusters 50/35 lbs
Time cap: 10 min