Warm up

2 rounds:

10 glute bridges

10 Bootstrap squats

20 alternating lunges

20 alternating plank extensions

10 empty BB squats

10 alternating Cossack squats

Back squat

5 at 40%, 5 at 50%, 5 at 60%

Conditioning

Every 5 min for 3 rounds:

40/32 cal row

30 sec plank hold

20 single DB thrusters 50/35 lbs (one bell of the dumbbell in each hand)

10 box jumps 24/20

EVF360

Part A

Every 3:30 min for 5 rounds, complete, for quality:

20 plate biceps curls

20 plate hold cossack squats (scale with lunges)

20 plate Russian twists

20 plate overhead lunges

Part B

Every 5 min for 3 rounds:

40/32 cal row

30 sec plank hold

20 single DB thrusters 50/35 lbs (one bell of the dumbbell in each hand)

10 box jumps 24/20