Warm up

2 rounds:

5/side lateral banded monster walk steps

5 frog hops

5/leg single leg glute bridges

10 PVC snatch balances

Back squat

8×2 at 92%+

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

Intervals

5 min AMRAP:

15/12 cal row

15 American KBS 24/16 kg

15 push presses 75/55 lbs

— Rest 1 min

7 min AMRAP:

20/16 cal row

20 American KBS 24/16 kg

20 push presses 75/55 lbs

Goal: 2+ rounds each AMRAP.

EVF360

Part A

3 min AMRAP:

10/7 cal row

10 American KBS 24/16 kg

10 double DB push presses 35/25 lbs

— Rest 1 min

5 min AMRAP:

15/12 cal row

15 American KBS 24/16 kg

15 double DB push presses 35/25 lbs

— Rest 1 min

7 min AMRAP:

20/16 cal row

20 American KBS 24/16 kg

20 double DB push presses 35/25 lbs

Goal: 2+ rounds each AMRAP.

Part B

16 min alternating EMOM:

12/10 cal row

45 sec plank hold

Core 360

18 min alternating EMOM (3 rounds):

30 double KB front rack march steps

20 sec per side Copenhagen plank

8 Barbell ab rollouts

8 per side reverse lunge with med ball lift

16 V-ups

30 sec max plank shoulder taps on a medicine ball