** DELOAD WEEK **

Warm up

Dynamic warm-up:

50 ft. forward bear crwal

50 ft. backward bear crwal

50 ft. spiderman lunges

50 ft. lateral crab walk (hips up)

50 ft. duck jumps

50 ft. butt kicks

50 ft. high knees

Interval conditioning

40 min alternating EMOM:

12/10 cal row

12 plate ground to overhead 25/15 lbs

8 pull ups or 4 bar muscle ups

8 burpees to plate

12 alternating single dumbbell Hang clean and jerks 50/35 lbs

12 plank dumbbell pull throughs 35/25 lbs

12 American KBS 24/16 kg

12 box jumps 24/20 in

EVF360

Interval conditioning

40 min alternating EMOM:

12/10 cal row

12 plate ground to overhead 25/15 lbs

8 pull ups or 4 bar muscle ups

8 burpees to plate

12 alternating single dumbbell Hang clean and jerks 50/35 lbs

12 plank dumbbell pull throughs 35/25 lbs

12 American KBS 24/16 kg

12 box jumps 24/20 in