Warm up

2 min row/ski, then, 2 rounds:

5/side fire hydrants

5 bootstrap squats

10 alternating box step ups

Back squat

8×2 at 87%

Accessory: 2 box drop jumps for height after each set of back squat

Intervals

Every 2:30 min for 5 rounds, each for time:

10 DB bench presses 50/35 lbs

10 barbell front rack lunges 135/95 lbs (bar comes from the ground)

10 box jumps 24/20 in

— rest the remainder of the interval

Goal: 1:45 min per round

EVF360

Part A

5 rounds for time, starting a round every 3 min

500m/400m row

Max plank hold in the remaining time

Part B

5 rounds of 2min AMReps, with 2 min rest between rounds:

10 double DB box step overs 24/20 in, 50/35 lbs

Max wall balls in remaining time 20/14 lbs

The goal is to finish the steps over in under 1 min. Scale the weight on the DB accordingly to allow you to move efficiently and get to the wall ball with 1 min left each interval

Core 360

Part A – 4 min EMOM (both movements completed within each minute):

10 Bicycle crunches

max hold glute bridge on foam roler

— rest 1 min

Part B – 4 min EMOM (both movements completed within each minute):

5 cal ski

5/side Single DB suitcase deadlifts

— rest 1 min

Part C – 4 min EMOM (both movements completed within each minute):

10 DB Russian twists

5 per side Half Turkish situps

— rest 1 min

Part D – 4 min EMOM (both movements completed within each minute):

5 Side Plank knee to elbow crunches per side

Max plank hold with forearms on foam roller for the remainder of each minute