Warm up

2 rounds:

10 alternating box step ups

10 barbell good mornings

10 alternating plank extensions

then, one time through:

10 box jumps

10 strict toes to bars / hanging knee raises

Deadlift and broad jumps

Deadlift, NO tempo – 5×3 at 77.5%

5 sets of max distance broad jumps in 3 jumps

Intervals

Every 3 min for 5 rounds:

25/20 cal row

3 overhead squats at 80% of 1RM snatch

Note: the barbell comes from the ground.

EVF360

Part A

6 rounds, 1 min per station, FGB-style for max reps:

Cal row

Double KB deficit deadlift 2×24/16 kg on 4″deficit (45# plate)

Rest

Part B

20 min to complete 4 rounds for load and quality:

16 elevated feet glute bridges (use a box, not a bench)

8 per leg single leg posted RDL with KB/DB

4 per leg high box steps up (weight optional)

2 Turkish getup per side

Core 360

18 min alternating EMOM:

Max bicycle crunches

8-10 strict toes to bars / strict hanging knee raises

10 per side single DB suitcase deadlifts

20 sec per side Copenhagen plank

8 lateral med ball tosses per side

10/8 cal ski erg