Warm up

2 rounds:

10 banded good mornings

5/side lateral banded monster walk steps

30 ft. duck walk

5/leg cossack squats

Strength

5 supersets:

A1 – Tempo back squat – 5×5 at 75% across 30X1 tempo (3 sec descent, no pause at the bottom).

A2 – 2×50 ft. broad jumps in as few jumps and as fast as possible

Note: The back squat weight is 5% heavier than last week, with not pause at the bottom. Do not speed up the last part of the eccentric phase to bounce out of the bottom.

Time cap: 18 min

Conditioning

16 min alternating EMOM:

50 double unders

16 single arm KB overhead squats (8/arm) 24/16 kg

16/12 cal ski (55 sec cap)

8 single KB snatches 24/16 kg

EVF360

Part A

20 min to perform 4-5 rounds, for quality, of:

20 alternating cossack squats (ROM is priority, weight optional)

2×50 ft. broad jumps in as few jumps and as fast as possible

20 alternating single leg V-ups

10/leg double DB rear foot elevated split squat (aka Bulgarian split squat)

Part B

16 min alternating EMOM:

50 double unders

16 single arm KB overhead squats (8/arm) 24/16 kg

16/12 cal ski (55 sec cap)

8 single KB snatches 24/16 kg