** New cycle alert **

Warm up

2 rounds:

10 dumbbell goblet squats

10 cal row or ski

10 DB goblet hold good mornings

10 cal row or ski

10 single dumbbell Box step ups

Back squat

Every 3 min for 7 rounds:

3 back squats at 75% across

Conditioning

Every 4 min for 3 rounds, each round for time:

500m/400m row

10 front squats

— rest the remainder of the interval

Choose a weight somewhere around 70-75% of your 1RM Clean for the front squats, and take the bar from the floor.

You should have ~75-90s of rest each interval

EVF360

Part A

7 rounds for time:

12 American KBS 24/16 kg

10 KB box step ups 24/16 kg

8 KB goblet squats 24/16 kg

Time cap: 20 min

Part B

Every 4 min for 3 rounds, each round for time:

500m/400m row

10 double DB front squats 50/35 lbs

— rest the remainder of the interval

You should have ~75-90s of rest each interval