Warm up

2 rounds:

10 banded good mornings

10 backwards banded monster walk steps

5 frog hops

5/leg single leg glute bridges

Deadlift

5×2 at 80% across

“Spicy” EMOM

15 min alternating EMOM:

15/12 cal row

15 wall balls 20/14 bs

15 burpees

15 alternating DB snatches 50/35 lbs

Rest

EVF360

Part A

5 rounds for load and quality:

20 weighted glute bridges (dumbbell on hips)

20 bent over KB seesaw rows

1 minute low ring plank hold

Part B

15 min alternating EMOM:

15/12 cal row

15 wall balls 20/14 bs

15 burpees over bar

15 alternating DB snatches 50/35 lbs

Rest