Warm up

Rowing drills:

8 min alternating EMOM:

Even: Row with legs only in the first interval, with arms only in the second interval, with legs and hinge in the 3rd, full strokes in the last.

Odd: one stretch/side per interval – 1 min couch stretch per leg, and 1 min pigeon stretch per leg

Back squat

Every 2 min for 7 rounds:

4 back squats at XX%**

** Start at 70%, and decrease the weight by 2.5% every round, to end at 55% on the last round. As the weight goes down, focus on the explosiveness on the concentric phase (i.e. on the way up)

Note: We will be testing a 2 rep max next week.

Conditioning

3 rounds for time:

400m run

20 barbell overhead rear lunges 75/55 lbs

10 burpee pullups

Time cap: 16 min

Scaling: replace the burpee pullups with 12 burpees followed by 12 banded pullups or 12 ring rows

EVF360

Part A

12 min alternating EMOM:

10 single leg RDL (right side)

30 bicycle crunches

10 single leg RDL (left side)

10 alternating DB renegade rows 50/35 lbs

Part B

7 min AMRAP:

7 pushups

7 air squats

9/7 cal row

— rest 3min, then 7 min AMRAP:

7 wall balls 20/14 lbs. 10/9 ft.

7 box jumps 24/20 in

9/7 cal row

— rest 3min, then 7 min AMRAP:

14 alternating single DB overhead lunge steps 50/35 lbs (switch arm as you wish)

7 DB goblet squats 50/35 lbs

7 burpees