Warm up

500m row/ski or 400m run

Then, 2 rounds of:

10 glute bridges

10 alternating box step ups

10 alternating cossack squats

10 deadbugs

Back squat

20 min to find a 1RM back squat

Suggested warm-up:

5 paused back squats with empty bar

5 back squats at 50%

3 reps at 70%

2 reps at 80%

1 rep at 85%

1 rep at 92.5% then attempt 1RM

Conditioning

12 min alternating EMOM:

10 burpee box jumps 24/20 in

200m/160m row

10 front squats 135/95 lbs

Note: Bar is taken from the rack.

EVF360

Part A

4 rounds for quality and load:

10 weighted box steps ups (5 per leg)

10 double DB Bulgarian split squats (Farmer’s style)

30 sec of plate truck driver

10 plate V-ups

Time cap: 18 min

Part B

5 rounds for time:

21/18 calorie row

15 double DB front rack walking lunges 50/35 lbs

9 double DB push press 50/35 lbs

Time cap: 18 min