Warm up

2 rounds of:

400m/320m row

5 inch worms

10 deadbugs

10 per side single DB/KB suitcase deadlifts

Deadlift

Work up to a heavy single around 90% (NOT A MAX)

— then:

6 at 62.5%

5 at 72.5%

4 at 82.5%

Intervals

2-2-2-3 intervals:

Buy-in: 10 DB bench presses 50/35 lbs

10 burpee box jumps 24/20 in

Then, in the remaining time of the interval, max cal machine (bike, ski or row)

— rest 1 min between intervals

Note: the first 3 intervals are 2 min long, the last one is 4 min long.

EVF360

Part A

16 alternating EMOM

12 bent over DB rows

10 V-ups + 10 supermen

12/9 cal ski

10 renegade DB rows (5/side)

Part B

2-2-2-3 intervals:

Buy-in: 10 DB bench presses 50/35 lbs

10 double DB burpee deadlifts 50/35 lbs

Then, in the remaining time of the interval, max cal machine (bike, ski or row)

— rest 1 min between intervals

Note: the first 3 intervals are 2 min long, the last one is 4 min long.