Warm up

2 rounds:

1 min on machine of choice

10 hollow rocks

10 alternating bird dogs

Barbell box step ups

4×12 alternating front rack box step ups (6/leg) at ~40% of front squat 1RM

Accessory: 3×12 elevated feet ring rows

Note: perform your accessory lift while “resting” between your main lift sets.

Conditioning

12 min AMRAP:

5 deadlifts 185/125 lbs

10 double KB front rack squats 24/16 kg

15 box jumps over 24/20 in

Goal: 5 rounds

EVF360

Part A

4 rounds for load and quality:

16 alternating double DB front rack box step ups

12 elevated feet ring rows

8 weighted glute bridges with feet on box

Part B

12 min AMRAP:

5 double KB deadlifts 32/24 kg

10 double KB front rack squats 24/16 kg

15 box jumps over 24/20 in

Goal: 5 rounds