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:
2 back squats
50 ft. broad jumps
2 back squats
-- rest as needed between sets, perform the sequence with minimal transitions. Same load on both back squat doubles of the same sequence. You may adjust the load for separate sequences.
Back squat load of 80%+ of 1RM
Conditioning
3 rounds for time:
400m run
15 sumo deadlift high pulls 75/55 lbs
15 thrusters 75/55 lbs
Time cap: 15 min
EVF360
Part A
3 rounds for time:
40 abmat situps
30/24 cal row
20 double DB front rack lunges 50/35 lbs
10 burpee broad jumps
Time cap: 20 min
Note: for the burpee broad jumps, jump back and forth over a 3 ft. distance (~1m)
Part B
3 rounds for time:
400m run
15 American KBS 24/16 kg
20 single KB thrusters 24/16 kg (switch arm as desired)
Time cap: 15 min