Warm up

2 rounds of:

400m/320m row

5 inch worms

10 deadbugs

10 PVC straight arm banded pull downs

Tempo deadlift and broad jumps

Deadlifts at tempo 5X31 – 5×3 reps at 65%

Immediately after each set of deadlift, perform a max distance attempt in 3 broad jumps (5 attempts total)

Note: the tempo is 5 seconds on the way down, 3 seconds on the way up!

Intervals

3 rounds of 4 min AMReps:

150 ft. double DB farmer’s carry 50/35 lbs

5 wall walks

15/12 cal row

Max effort double KB deadlifts in the remaining time 2×24/16 kg

— rest 2 min between rounds

EVF360

Part A

For time:

40-30-20-10 Russian KBS 24/16 kg

40-30-20-10 KB goblet hold lunges 24/16 kg

400m-300m-200m-100m row (scaled: 320m-240m-160m-80m)

Time cap: 18 min

Part B

3 rounds of 4 min AMReps:

150 ft. double DB farmer’s carry 50/35 lbs

5 wall walks

15/12 cal row

Max effort double KB deadlifts in the remaining time 2×24/16 kg

— rest 2 min between rounds

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

Mountain climbers

Side Plank knee to elbow crunches

Alternating single arm no pushup burpee

Hanging knee raises (weight optional)