** DELOAD WEEK **

Warm up

2 rounds:

10 spiderman lunges

5 supermen

10 broad jumps landing in bottom of squat

5/side KB windmills

5 behind the neck empty barbbell strict presses

Time cap: 8 min

Tempo front squat

5×5 @ 70% of your 3RM from week 1

Tempo 23X1 (2 sec down, 3 sec pause at the bottom, speed up, 1 sec to breath at the top)

Time cap: 18 min

Conditioning

5 rounds for time:

50 double unders

12 American KBS 24/16 kg

12 KB goblet squats 24/16 kg

Time cap: 14 min

EVF360

Part A

For time:

100 ft. burpee broad jumps

80 cal row

60 single dumbbell box step ups 50/35 lbs, 24/20 in

40 single arm DB front rack lunges 50/35 lbs (switch arm anytime)

20 single DB thrusters 50/35 lbs

Time cap: 18 min

Part B

5 rounds for time:

50 double unders

12 American KBS 24/16 kg

12 KB goblet squats 24/16 kg

Time cap: 14 min