Warm up

2 rounds:

10 alternating bird dogs

5/side KB windmills

5/side single arm KBS

5/side single KB suitcase deadlifts

** get a heavier KB on the second round

Tempo deadlift and broad jumps

Deadlifts at tempo 5X31 – 7×2 reps at 80%

Immediately after each set of deadlift, perform a max distance attempt in 3 broad jumps

Intervals

4 min AMReps:

15 deadlifts 225/155 lbs

25 toes to bars

Max rep double DB shoulder to overheads 50/35 lbs

— Rest 2 min —

4 min AMReps:

25 toes to bars

20 double DB shoulder to overheads 50/35 lbs

Max rep deadlifts 225/155 lbs in the remaining time

— Rest 2 min —

4 min AMReps:

20 double DB shoulder to overheads 50/35 lbs

15 deadlifts 225/155 lbs

Max rep toes to bars in remaining time

EVF360

Part A

4 rounds, for load and quality:

10/leg single leg dumbbell posted RDL

25 ft. per leg single leg broad jumps in as few jumps as possible

5/side dumbbell Turkish situps

Part B

4 min AMReps:

15 double KB deadlifts 24/16 kg

25 toes to bars

Max rep double DB shoulder to overheads 50/35 lbs

— Rest 2 min —

4 min AMReps:

25 toes to bars

20 double DB shoulder to overheads 50/35 lbs

Max rep double KB deadlifts 24/16 kg in the remaining time

— Rest 2 min —

4 min AMReps:

20 double DB shoulder to overheads 50/35 lbs

15 double KB deadlifts 24/16 kg

Max rep toes to bars in remaining time

Core 360

Each tabata is 4 minutes total, consisting of 8 rounds of 20 sec of work, 10 sec of rest/transition. For alternating tabata, alternate each interval between the movements, performing 4 intervals of 20 sec on each movement.

Alternating tabata #1

Ring plank hold

Mountain climbers

— rest 1 min, then:

Alternating tabata #2

Plank shoulder taps on a stability ball

Bicycle crunches

— rest 1 min, then:

Alternating tabata #3

Single KB farmer’s hold (right side) (HEAVY)

Single KB farmer’s hold (left side) (HEAVY)

— rest 1 min, then:

Alternating tabata #4

Rower pike up

Plate truck driver