Warm up

2 rounds

10 Russian baby makers

10 glute bridges

3 spiderman lunge stretch with rotation

5 heavy KB goblet squats (build up on weight)

Time cap: 6 min

Back squat clusters

7 sets of back squat clusters, with 15 sec rerack between clustered sets

2 reps + 2 reps

Note: a cluster is a series of sets broken down by short period of ‘rest’ when you re-rack the bar before picking it up shortly after to continue with another sets. Here, we are doing 2 reps, 15 sec of rerack, followed by another 2 reps. Increase weight from last week, you should be able to end around 85-90%

We will be testing a 2 rep max in 3 weeks. We will continue to build up next week, then deload in week 5, then test a 2RM in week 6

Conditioning

5 rounds for time:

15/12 cal row

5 dumbbell manmakers 50/35 lbs

manmaker = 1 DB renegade row right arm + 1 pushups with hands on DBs + 1 DB renegade row left arm + 1 DB squat clean thruster (cluster)

Time cap: 21 min

Note: Row preferred, but skier (15/12 cal) or assault bike (18/14 cal) may be used

EVF360

Part A

18 min to perform the following:

4 sets of 16 alternating double DB front rack box step ups (5/leg) AHAP

4 sets of 8 weighted hanging knee raises (strict)

4 sets of 1 min wall sit

4 sets of 16 alternating jumping lunges

Note: either rotate through the stations or perform all 4 sets of one movement before moving to the next

Part B

5 rounds for time:

15/12 cal row

5 dumbbell manmakers 50/35 lbs

manmaker = 1 DB renegade row right arm + 1 pushups with hands on DBs + 1 DB renegade row left arm + 1 DB squat clean thruster (cluster)

Time cap: 21 min

Note: Row preferred, but skier (15/12 cal) or assault bike (18/14 cal) may be used