Warm up

3 rounds

10 A-frame toe touches

10 glute bridges

10 alternating single DB clean and jerks

Back squat waves

6 reps at 77.5%

4 reps at 82.5%

2 reps at 87.5%

6 reps at 82.5%

4 reps at 87.5%

2 reps at 92.5%

Time cap: 18 min

Note: take time on the last 2 sets, and be sure to record your numbers for reference in 2 weeks, when we will be testing a 3RM back squat (on Monday 7/25)

Barbell cycling & conditioning

3 rounds for time:

400m run

16 single DB overhead lunges 50/35 lbs

16 pullups

16 ground to overheads 115/75 lbs

Time cap: 17 min

Note: For ground to overheads, you can do snatches and/or clean and jerks

EVF360

Part A

Every 6 min for 4 rounds, each round for time:

400m run

16 med ball overhead lunge step 20/14 lbs

16 pull ups

16 wall balls 20/14 lbs

Rest the remainder of each interval.

Part B

3 rounds for load and quality:

8/leg single leg KB RDL

Max distance broad jumps in 3 jumps

20 single leg V-ups

20 alternating DB plank pull throughs