** DELOAD WEEK **
Warm up
3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats
Tempo Back Squat
Every 3 min for 6 rounds for quality:
5 tempo back squat at 40% of 1RM
Note: tempo 53X1. You may use 55% of last week's 10RM if you do not know your 1RM.
Conditioning
5 rounds of 90 sec AMReps:
10 burpees box jumps over 24/20 in
Max toes-to-bar in the remaining time
-- rest 90 sec between rounds
Note: replace the toes-to-bar with hanging knee raises or V-ups. The goal is 12+ reps every round
EVF360
Part A
15 min alternating EMOM (5 rounds):
10 double DB front squats
100 ft. broad jumps
100 ft. farmer's carry
Part B
5 rounds of 90 sec AMReps:
10 burpees box jumps over 24/20 in
Max toes-to-bar in the remaining time
-- rest 90 sec between rounds
Note: replace the toes-to-bar with hanging knee raises or V-ups. The goal is 12+ reps every round