Warm up

5 min AMRAP:

6 plate ground to overheads

6 lunges with plate

6 jumping good mornings

Tempo deadlift and broad jumps

Deadlifts at tempo 5X31 – 7×2 reps at 72.5%

Immediately after each set of deadlifts, perform a max distance attempt in 3 broad jumps (7 attempts total)

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

Perform your broad jumps between your sets

Intervals

5 rounds of 90 sec AMReps, with 90 sec rest between:

12/10 cal row

Max shuttle runs in the remaining time (1 rep = 25 ft. out and back)

EVF360

Part A

5 rounds of 90 sec AMReps, with 90 sec rest between:

12/10 cal row

Max shuttle runs in the remaining time (1 rep = 25 ft. out and back)

Part B

14 min AMRAP:

8 double DB deadlifts 50/35 lbs

8 alternating double DB rear lunges 50/35 lbs – Farmer’s style (4 per leg)

8 double DB hang power cleans 50/35 lbs

8 alternating double DB front rack rear lunges 50/35 lbs (4 per leg)

8 double DB push presses 50/35 lbs

8 single DB overhead lunges rear lunges 50/35 lbs (4 per leg / 4 per arm)

Goal: 4 rounds

Core 360

Alternating tabata #1

Cross body V-ups

DB Russian twists

— rest 1 min, then:

Alternating tabata #2

Plank shoulder taps on a medicine ball

DB goblet hold good mornings

— rest 1 min, then:

Alternating tabata #3

Ski erg calories

Bicycle crunches

— rest 1 min, then:

Alternating tabata #4

Reverse lunge with med ball lift

Supermen