Warm up

2 rounds:

10 banded good mornings

10 backwards banded monster walk steps

5 frog hops

5/leg single leg glute bridges

Front squat

10 reps at 60%

10 reps at 65%

10 reps at 70%

Max effort at 60%

After each set of front squats, perform 20 alternating single leg V-ups

Goal on the last set: 25+ reps

Note: You can go back to 11/15/2021 to see when we last tested Front squat (3RM)

Conditioning

For time:

30 wall balls 20/14 lbs

15 front squats 135/95 lbs

5 pullups

20 wall balls 20/14 lbs

10 front squats 135/95 lbs

15 pullups

10 wall balls 20/14 lbs

5 front squats 135/95 lbs

25 pullups

Time cap: 15 min

EVF360

Part A

5 rounds for load and quality:

20 double KB front rack lunges

10/leg double KB RDL

30 sec per side, single arm plank on foam roller (forearm on foam roller)

Part B

For time: 30-20-10

Wall balls 20/14 lbs

Box jumps

Pullups

Time cap: 15 min