Warm up

2 rounds:

10 spiderman lunges

5 supermen

10 broad jumps landing in bottom of squat

5/side KB windmills

Time cap: 7 min

Strength

5 supersets:

A1 – Paused back squat – 5×5 at 70% across with 3 sec pause in squat

A2 – 30 walking lunges (bodyweight)

Time cap: 16 min

Interval conditioning

20 min AMRAP:

50 double unders

25 wall balls 20/14 lbs

5 burpees

— rest 1 min between each round

Note: pick a wall ball weight you can perform UB each round. These are sprint intervals.

EVF360

Part A

5 rounds for load and quality:

12 alternating KB goblet hold Cossack squats

100 ft. med ball overhad lunges

8/side KB windmills (light to moderate load)

6 cal assault bike sprints

Part B

20 min AMRAP:

50 double unders / 100 single unders

25 wall balls 20/14 lbs

5 burpees

— rest 1 min between each round

Note: pick a wall ball weight you can perform UB each round. These are sprint intervals.