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:
4 back squats, increasing from last week
100 ft. sandbag carry (bearhug
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 75%+ of 1RM
Conditioning
8 min AMRAP:
6 toes to bars
12 double DB front rack lunges 50/35 lbs (6/leg)
6 double DB shoulder to overheads 50/35 lbs
Note: Each movement should be unbroken. Reduce the reps and/or loads as needed.
EVF360
Part A
20 min to perform 4-5 rounds of the following for load and speed, going through all 4 movements in one sequence as quickly as possible:
10 unbroken "heavy" wall balls
10 double KB front rack squats
100 ft. double KB front rack carry
12/10 cal row sprint or 15/12 cal assault bike sprint
-- rest as needed between each round
Note: Use a weight for the wall ball that allows for unbroken sets hitting the target height each rep, but which will challenge you.
Part B
8 min AMRAP:
6 toes to bars
12 double DB front rack lunges 50/35 lbs (6/leg)
6 double DB shoulder to overheads 50/35 lbs
Note: Each movement should be unbroken. Reduce the reps and/or loads as needed.