Warm up

3 rounds:
10/leg single leg glute bridges
10 V-ups
10 Russian KBS

Tempo Deadlifts

5×5 with 3131 (3 sec up/down, 1 sec at the top/bottom)
Start at around 60% and build to a challenging set.

Conditioning

Alternating EMOM, 15 min:
15 wall balls 20/14 lbs, 10/9 ft.
12 box jumps over 24/20 in
12 deadlifts 155/105 lbs

Notes: scale the reps/movements to get 15-20s rest or more each minute

EVF360

Part A

4 rounds for quality:
10 med ball V-ups
5 weighted pull ups / light band strict pull up
10 barbell ab rollouts
10 double KB RDL

Part B

Alternating EMOM, 15 min:
15 wall balls 20/14 lbs, 10/9 ft.
12 box jumps over 24/20 in
12 double KB sumo deadlifts 24/16 kg

Notes: scale the reps/movements to get 15-20s rest or more each minute