Warm up

3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats

Back Squat

3×8, build up to a challenging set of 8
Do not include your warm-up sets. All 3 working sets shoudl be challenging, the last one nearly to failure.

Lunges

2×8 per leg
Start your first set at ~70% then add weight if possible on the second set. Rest about 60 sec between legs.

Conditioning

Every 3 minutes, for 5 rounds:
40 double unders
10 alternating single DB front rack reverse lunges 50/35 lbs (swithch arm as desired)
8 toes to bars
4 bar muscle ups / 8 chest-to-bar pullups

EVF360

Part A

4 rounds, for load and max reps (~16 min):
10 KB goblet box step ups per leg
1 max set of unbroken wall balls (must be at least 15 reps each round)
1 min of dead hang for max accumulated time
10 single KB single leg RDL per leg (contralateral hold – opposite arm of the working leg)

Part B

Every 4 min, for 5 rounds
20/16 cal row
10 KB goblet squats 24/16 kg
20 alternating jumping lunges
— rest the remainder of the interval