Warm up

3 rounds:
5 pullups / ring rows
10 KB goblet squats
15 banded good mornings

Deadlift

2×6 at 75% across
1×7 at 77.5% across
1×8 at 75% across

Barbell cycling & Conditioning

5 rounds of 3 min AMRAP, 1 min rest between:
10 front rack rear lunges 95/65 lbs (5/leg)
10 overhead squats 95/65 lbs
20 double unders

— continue where you left off

Optional accessory work (time permitting or to be performed on your own after class)
12 min alternating EMOM:
10 double KB tempo RDL
20 barbell biceps curls 45/35 lbs
30 sec DB hollow hold

EVF360

Part A
12 min alternating EMOM:
12 double KB deadlifts 32/24 kg
12/9 cal row
30 alternating plank shoulder taps
30 bicycle crunches or 15 V-ups

Part B
5 rounds of 3 min AMRAP, 1 min rest between:
10 double DB front rack rear lunges 50/35 lbs (5/leg)
10 single DB overhead squats 50/35 lbs (5/arm)
20 double unders
— continue where you left off

Part C – Optional accessory work (time permitting or to be performed on your own after class)
12 min alternating EMOM:
10 double KB tempo RDL
20 barbell biceps curls 45/35 lbs
30 sec DB hollow hold