Warm up
Row 500m/400m
then:
10 Bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Back Squat
2x10, increasing on the second to make it very challenging.
-- then 1 set for max reps at the top weight from the first 2 sets. This set should be to failure. Ask for spotters.
Aim for about the same load as last week. Begin around 65% of 1RM.
Lunges
2x12 per leg
Aim to maintain a similar load as last week, or increase if last week felt too light
Conditioning
4 rounds of 45 sec for max reps, 15 sec transition/rest, rotating through:
Ski for calories
Sumo deadlift high pulls 75/55 lbs
Wall balls 20/14 lbs
Plank hold on forearms
EVF360
Part A
For time:
20-15-10-5
Double dumbbell box steps overs 24/20 in, 50/35 lbs
Double DB front rack rear lunges 50/35 lbs
Calories on rower
Time cap: 18 min
Part B
4 rounds of 45 sec for max reps, 15 sec transition/rest, rotating through:
Ski for calories
KB sumo deadlift high pulls 20/12 kg
Wall balls 20/14 lbs
Plank hold on forearms