Warm up

1 min of couch stretch per leg, then:

2 rounds of:

20 alternating jumping lunges

15 hollow rocks

10 alternating supermen

Back squat clusters

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

2 reps + 1 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 rep. Increase weight from last week, you should be able to end around 90-95%

We will be testing a 2 rep max in 2 weeks. Next week will be deload, then test a 2RM in week 6

Conditioning

“Trick or treat” – choose one option only for this workout and perform it for all intervals

First option: “Trick”: 6 rounds of 1 min work, 1 min rest between:

8 deadlifts 225/155 lbs

Max Wall balls 20/14 lbs in the remaining time

Second option: “Treat”: 6 rounds of 1 min work, 1 min rest between:

12 wall balls 20/14 lbs

Max deadlifts 225/155 lbs in the remaining time

EVF360

Part A

18 min alternating EMOM (6 rounds):

12 double DB front squats 50/35 lbs

16 alternating weighted box step overs 24/20 in – KB 16/12 kg

20 abmat situps

Part B

“Trick or treat” – choose one option only for this workout and perform it for all intervals

First option: “Trick”: 6 rounds of 1 min work, 1 min rest between:

8 American KBS 32/14 kg

Max Wall balls 20/14 lbs in the remaining time

Second option: “Treat”: 6 rounds of 1 min work, 1 min rest between:

12 wall balls 20/14 lbs

Max American KBS 32/14 kg in the remaining time