Warm up

2 min cardio machine, then:
2 min foam rolling on lower back and glutes
2 min coach stretch (1 min per leg)
then 2 rounds of:
5 tempo back squats (light load)
10 burpees box steps up

Back squat

Take 20 min to find a 5RM back squat

Bench press

Dumbbell bench press
4×12 for max load, sets must be unbroken. Build up throughout

Conditioning

7 min AMReps:
4 rounds of:
8 toes to bar
16 wall balls 20/14 lbs
Then AMReps double unders in remaining time

EVF360

Part A
3 rounds for load and quality:
8 per side single KB floor presses
12 plank transitions
5/arm half kneeling KB presses
14 double KB front rack lunge steps

Part B
4 rounds for max reps, 40 sec work, 20 sec rest, rotating through (20 min total):
Row for calories
Dumbbell bench presses 50/35 lbs
Toes-to-bars
Wall balls 20/14 lbs
Double unders