Warm up

1 min coach stretch per leg, then:

2 rounds:

10 banded good mornings

5/side lateral banded monster walk steps

5 frog hops

5/leg single leg glute bridges

Back squat

20 min to find a 3RM back squat

Suggested warm-up:

10 reps with empty bar

5 reps at 50% of 1RM

5 reps at 60% of 1RM

3 reps at 70%

1 rep at 75%

1 rep at 75%

then first attempt at 3RM

Barbell cycling & conditioning

10 rounds for time:

6 burpees over bar

4 deadlifts 135/95 lbs

2 clusters 135/95 lbs

Time cap: 13 min

Note: the weight should be challenging but enable you to keep all rounds UB

EVF360

Part A

For time:

30/24 cal row

50 ft. DB front rack walking lunges 50/35 lbs

25 box jumps 24/20 in

100 ft. DB farmers carry 50/35 lbs

25 box jumps 24/20 in

50 ft. DB front rack walking lunges 50/35 lbs

30/24 cal row

Time cap: 13 min

Note: for lunges and carry, set out 25 ft. intervals and go out and back

Part B

5 rounds for quality and load:

10 rower pike ups

20 alternating weighted cossack squats (10/leg)

30 sec Paloff press hold per side

5 per leg single leg box jumps

30 sec max cal assault bike

Note: for single leg box jumps, use a small box or stack a few crash pads

Time cap: 20 min