Warm up

3 rounds:

10 bird dogs

10 supermen

10 groiners

10 Hollow rocks

Tempo deadlift and broad jumps

Deadlifts at tempo 53X1 – 5×3 reps at 75%

Immediately after each set of deadlift, perform a max distance attempt in 3 broad jumps (5 attempts total)

Note: the tempo is 5 seconds on the way down, 3 seconds on the way up!

Perform your broad jumps between your sets

Intervals

Every 2 min for 14 min (7 rounds), each for time:

10 box jumps over 24/20 in

XX Deadlifts 185/135 lbs

Reps for the deadlifts: startinga t 5, going up by 5 each round.

Round 1: 5 reps

Round 2: 10 reps

Round 3: 15 reps

…

Round 7: 35 reps

Rest the remainder of the 2 min interval once the deadlift reps are completed.

EVF360

Part A

2 rounds of 6 min AMRAP, with 2 min rest between:

Buy-in: 500m/400m row, then in the remaining time of the 6min, AMRAP:

15 V-ups

20 KB goblet hold lunges 16/12 kg

25 American KBS 16/12 kg

— Start over with the rowing on the second round

Part B

Every 2 min for 14 min (7 rounds), each for time:

10 box jumps over 24/20 in

XX double KB sumo deadlifts 20/12 kg

Reps for the deadlifts: starting at 5, going up by 5 each round.

Round 1: 5 reps

Round 2: 10 reps

Round 3: 15 reps

…

Round 7: 35 reps

Rest the remainder of the 2 min interval once the deadlift reps are completed.

Core 360

4 rounds for max rep, working as 40 sec work, 20 sec rest, and rotating through (20 min total):

Prone bird dog lift

20 sec per side single DB suitcase deadlifts

DB Russian twists

Cross body V-ups

20 sec per side Copenhagen plank