Warm up

6 min AMRAP:
5/ side lateral banded monster walk
5 bootstrap squats
5 tempo jump squats (3 seconds negative)
10 hollow rocks

Back squat

Back squat 6×4 at 82.5-87.5%
Use your most recent 1RM. If you don’t know it and tested last week, you can use your 10RM from week 1 and add ~20% to this weight as today’s load.

Conditioning

16 min alternating EMOM:
Min 1: 10 wall balls 20/14 lbs
Min 2: 10/8 cal row
Min 3: 15 wall balls 20/14 lbs
Min 4: 15/12 cal row

There are a total of 4 rounds of this sequence.

EVF360

Part A
4 rounds for load and quality:
100 ft. double DB front rack lunges
20 alternating DB plank pull throughs
5 seated box jumps
30 sec per side single leg wall sits

Part B
16 min alternating EMOM:
Min 1: 10 wall balls 20/14 lbs
Min 2: 10/8 cal row
Min 3: 15 wall balls 20/14 lbs
Min 4: 15/12 cal row

There are a total of 4 rounds of this sequence.