Warm up

3 rounds:

6 single DB burpee deadlifts

8 alternating box step ups

10 single DB shoulder presses (5 per side)

Deadlift & press

Every 3 min for 6 rounds, perform:

2 shoulder presses – work up to a heavy set

2 deadlifts at 87% across

Note: both movements done in the same 3 min interval

Conditioning

4 rounds for time:

20 wall balls 20/14 lbs

15 deadlifts 115/80 lbs

10 pullups

Goal: Maintain all movements unbroken throughout and complete the 4 rounds in <9 min

Time cap: 12 min

EVF360

Part A

In 20 min, perform 5 rounds of the following:

20 alternating double DB floor wipers

20 DB plank pull throughs

20 seated alternating DB shoulder presses (hold the other DB in front rack position and alternate arms on the press)

Part B

4 rounds for time:

20 wall balls 20/14 lbs

15 double DB deadlifts 50/35 lbs

10 pullups

Goal: Maintain all movements unbroken throughout and complete the 4 rounds in <9 min

Time cap: 12 min

Bodybuilding express

On a continuous running clock:

From 0:00 to 5:00 perform 3 rounds of:

8 bench presses

16 alternating KB gorilla rows

From 5:00 to 10:00 perform 3 rounds of:

10 KB goblet hold squats

20 alternating single leg V-ups

From 10:00 to 15:00 perform 2 rounds of:

8 double KB Romanian deadlifts

20 per leg KB goblet hold split squats

From 15:00 to 20:00 perform 3 rounds of:

15 weighted situps

20 calf raises (use a 45 lbs plate as a step)