Warm up

6 min alternating EMOM:

20 spiderman steps

15/side KB suitcase deadlift

12 high box step ups

Lunges

Every 4 min for 4 rounds:

10 alternating deficit back rack rear lunges

Note: 5 per leg. Stand on a 45 lbs plate, and step back into a lunge keeping the front foot on the plate. Build up on weight throughout. Get up to a heavy set, there is ample rest time between sets to allow you to reach a heavy load. Ask for spotters if needed. Next week will be DELOAD.

Conditioning

For time:

30 wall balls 20/14 lbs

20 pull ups

30 box jumps over 24/20 in

20 push presses 135/95 lbs

30 front rack rear lunges 135/95 lbs

Goal: <10min

Time cap: 13 min

EVF360

Part A

Every 4 min for 5 rounds, each for time:

200m run

20 alternating jumping lunges

20 KB sumo deadlift high pulls 24/16 kg

10 KB snatches 24/16 kg

Part B

For time:

30 wall balls 20/14 lbs

20 pull ups

30 box jumps over 24/20 in

20 double DB push presses 50/35 lbs

30 double DB front rack rear lunges 50/35 lbs

Goal: <9min

Time cap: 12 min