Warm up
3 rounds:
10 BB kang squats
10 BB jump squats
5/side windmills w/ KB or DB
Back Squat
3x12, building to a challenging set
Begin at around 70% of your back squat 1RM
Lunges
3x8 per leg
Aim to maintain a similar load as last week, or increase if last week felt too light
Conditioning
12 min AMRAP:
200m run
10 chest to bar pullups
5 deadlifts 225/155 lbs
Note: the goal is to remain smooth on the pullups, with max two sets each round. The deadlifts should be no heavier than 65% of 1RM. Aim for 4.5 rounds, you will need to push on the run.
Scale up with 5 bar muscle ups.
EVF360
Part A
Every 3 min on the minute for 4 rounds:
500m/400m row
Max rep single DB box step ups 50/35 lbs, 24/20 in in the remaining time of each interval
-- rest 1 min between rounds
Part B
15 min AMRAP:
100 ft. single KB farmer's carry, right side, 32/24 kg
15/12 cal row
100 ft. single KB farmer's carry, left side, 32/24 kg
10 chest to bar pullups