Warm up

2 rounds:

10 hollow rocks

15 burpees

20 glute bridges

Midline strength

3 rounds, for weight:

8 single KB suitcase deadlifts per side

10 per side staggered stance barbell good mornings

6 per side tempo dragonflies, with one knee bent – ~3 seconds down

Time cap: 14 min

Long conditioning

Every 7 min for 3 rounds:

30/24 cal row

25 plate ground to overhead 45/25 lbs

20 front squats 95/65 lbs

15 alternating DB snatches 50/35 lbs

— rest the remainder of the interval

EVF360

Part A

4 rounds, for weight:

8 single KB suitcase deadlifts per side

10 per side staggered stand KB goblet hold good mornings

6 per side tempo dragonflies, with one knee bent – ~3 seconds down

Time cap: 18 min

Part B

Every 8 min for 3 rounds:

30/24 cal row

25 plate ground to overhead 45/25 lbs

20 plate squats 45/25 lbs

15 alternating DB snatches 50/35 lbs

— rest the remainder of the interval