Warm up

2 rounds

5 half kneeling KB windmills per side

10 single arm KBS per side

10 KB kang squats

Back squat

8×2 at 90%

Accessory: 3 seated box jumps for height after each set of back squat

Intervals

Every 3:30 min for 4 rounds, each for time:

15/12 cal row

12 deadlifts 155/105 lbs

9 hang power cleans 155/105 lbs

6 shoulder to overheads 155/105 lbs

3 wall walks

Goal: <3 min per round

Note to coaches: encourage athletes to use the short bars from the back of the room to allow for easier 

EVF360

Part A

20 min to complete 4 rounds, for quality, of

12 alternating double DB front rack box steps ups 24/20 in

12 alternating DB renegade rows (6/arm)

4 seated box jumps for height after each set of back squat

12 weighted alternating jumping lunges (hold DB farmer’s style)

Part B

Every 3:30 min for 4 rounds, each for time:

15/12 cal row

12 double DB deadlifts 50/35 lbs

9 double DB hang power cleans 50/35 lbs

6 double DB shoulder to overheads 50/35 lbs

3 wall walks

Goal: <3 min per round

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

Cross body V-ups

Plank shoulder taps

Alternating single arm no pushup burpee

Hanging knee raises (weight optional)