Warm up

6 min AMRAP:

10 lunges

10 KB taters

10 KB thrusters

Midline strength

5 supersets:

A1 – 8 Barbell hip thrusts, with 1 sec pause at the top

Build up to a heavy set

A2 – 20 leg pike over object

— rest as needed between supersets

Time cap: 18 min

Conditioning

5 rounds for time:

60 double unders

15 double DB front squats 50/35 lbs

10 burpees over DB

Time cap: 16 min

EVF360

Part A

5 supersets:

A1 – 16 alternating weighted single leg bridges, with 1 sec pause at the top

Use a Dumbbell or plate placed on hips

A2 – 20 leg pike over object

— rest as needed between supersets

Time cap: 18 min

Part B

5 rounds for time:

60 double unders

15 double DB front squats 50/35 lbs

10 burpees over DB

Time cap: 16 min