Warm up & gymnastics drills

9 min alternating EMOM

15 glute bridges

8-10 kipping straight leg raises

12-15 supermen with PVC pipe in hand

Back squat

5 at 75%, 3 at 85%, Max effort at 95%, rest 3min, Max effort at 95%

Note: use 90% of your estimated 1RM as reference. So if your 1RM is 300 lbs, use 270 lbs as a reference, similar to prior weeks.

Goal: 4+ reps on each of the max effort sets.

Conditioning

12 min alternating EMOM:

15/12 cal row

20 wall balls 20/14 lbs, 10/9 fr.

Rest

EVF360

Part A

12 min alternating EMOM:

10-12 toes to bars

10-12 KB goblet hold box step ups AHAP

16 alternating DB plank pull throughs

Part B

5 rounds of 2 min AMReps, with 2 min rest between:

200m/160m row

Max wall balls in the remaining time 20/14 lbs, 10/9 ft.

Goal: 25+ reps each round