Warm up

1 min per leg couch stretch

1min pigeon stretch per side

2 rounds of:

10 Hawaiian squats (5 each side)

5 per arm single KB front rack lunge steps

5 burpees

Box squat

5×5 at 95% of you conventional back squat 1RM

Box should be set for the bottom to be at or slightly above parallel.

Conditioning

18 min AMRAP:

18/15 cal row

14 burpees to target

100 ft. per side single KB suitcase carry 24/16 kg

6 V-ups

EVF360

Part A

5 rounds:

12 alternating KB goblet hold box steps ups (6/leg)

4 seated box jumps

12 alternating single leg V-ups

Time cap: 18 min

Note: for the seated box jumps, find a bench or a box so that you can sit with knees forming a 90 degrees angle. Jump on a high box.

Part B

18 min AMRAP:

18/15 cal row

14 burpees to target

100 ft. per side single KB suitcase carry 24/16 kg

6 V-ups