Warm up

3 rounds or 7 min:

10 alternating bird dogs

10 glute bridges

10 alternating cossack squats

5 BB kang squats

Front squat waves

4 at 77.5%,

3 at 82.5%,

2 at 87.5%,

4 at 82.5%,

3 at 87.5%,

2 at 90%

Conditioning

4 rounds for time:

400m run

20 single DB box steps over 24/20 in, 50/35 lbs

Time cap: 17 min

EVF360

Part A

4 rounds for time:

400m run

20 single DB box steps over 24/20 in, 50/35 lbs

Time cap: 17 min

Part B

16 min alternating EMOM:

12 alternating Cossack squats

100 ft. double KB front rack carry AHAP

8 tempo KB goblet squats (tempo 31X1 = 3 sec down, 1 sec hold at the bottom, fast up, 1 second at the top)

20 KB Russian twists