Warm up

3 rounds:

6 single DB burpee deadlifts

8 alternating box step ups

10 empty BB behind the neck thrusters

Strength

4 supersets:

A1 – 10 Barbell hip thrusts, with 1 sec pause at the top

Build up to a heavy set

A2 – 12 alternating cossack squats

— rest as needed between supersets

Time cap: 17 min

Note: For cossack squats, prioritize range of motion and form over weight

Long conditioning

2 rounds for time:

1,000m/800m row

25 back squats 135/95 lbs (bar comes from the ground)

20 handstand pushups

15 chest to bar pullups

Time cap: 20min

Scale: adjust the handstand pushups to pike pushups, and chest to bars to ring rows as needed.

EVF360

Part A

4 supersets:

A1 – 20 alternating weighted single leg bridges, with 1 sec pause at the top

Use a Dumbbell or plate placed on hips

A2 – 12 alternating Cossack squats

— rest as needed between supersets

Time cap: 16 min

Part B

2 rounds for time:

1,000m/800m row

25 KB goblet squats 24/16 kg

20 handstand pushups

15 chest to bar pullups

Time cap: 20min

Scale: adjust the handstand pushups to pike pushups, and chest to bars to ring rows as needed.