Warm up

2 rounds:

10 cat-cows

10 alternating bird dogs

10 thick band good mornings

10 cal row

Deadlift and broad jumps

Deadlift, NO tempo – work up to a single at 85%

Find a max distance in 3 broad jumps

Intervals

15 min alternating EMOM:

10/8 cal row

10 burpees

10 box jumps 24/20 in

EVF360

Part A

4 rounds for load:

100 ft. per side DB offset carry (one DB overhead, one DB farmer’s style)

10 per side lateral DB goblet box step ups (single DB goblet hold)

10 double DB RDL

Part B

15 min alternating EMOM:

10/8 cal row

10 burpees

10 box jumps 24/20 in

Core 360

18 min alternating EMOM:

20 sec per leg single leg glute bridge HOLD on foam roller

6 per side reverse lunge with med ball lift

8 lateral med ball tosses per side

12 V-ups

12 DB goblet hold good mornings

12 hanging knee raises (weight optional)