Warm up

2 rounds:
20 A-Frame toe-touches
10 alternating box steps ups
10 KB goblet squats

Midline strength

4 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: 16 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

4 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: 16 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