Warm up

Every 2 min for 3 rounds:

5 burpees

10 alternating plank extensions

10 cossack squats

10 front squats

Front squat

8 reps at 70%

6 reps at 75%

6 reps at 77.5%

Then, 2 sets of max effort at 70%, resting 3 min between sets

Goal on the last 2 sets: 14+ reps for each, your first set most likely being higher. Compare to 8/16.

Time cap: 20 min

Conditioning

The Q – WOD 4 (Rogue Invitational 2022)

9 min AMRAP:

9 front squats 135/95 lbs

7 burpees over bar

5 shoulder-to-overheads 135/95 lbs

Goal: 6+ rounds

Scale the weight so that all sets are unbroken, yet challenging.

EVF360

Part A

4 rounds for load and quality:

20 double KB offset carry lunges (one arm overhead, one arm at front rack)

10/leg double KB single leg RDL

20 alternating weighted single leg hip thrusts

40 bicycle crunches

Note: for the hip thrusts, use a bench or a low box to set your upper back

Part B

The Q – WOD 4 (Rogue Invitational 2022) – DB version

9 min AMRAP:

9 double DB front squats 50/35 lbs

7 burpees over DBs

5 double DB shoulder-to-overheads 50/35 lbs

Goal: 6+ rounds