Warm up

2 rounds:

20 banded good mornings

20 A-frame toe-touches

10 cal row

Deadlift & press

Every 3 min for 6 rounds, perform:

4 shoulder presses – work up to a heavy set

4 deadlifts at 78% across

Note: both movements done in the same 3 min interval

Conditioning

Every 4 min for 3 rounds:

25 box jumps 30/24 in

25 Dumbbell Push Press 50/35 lbs

Max devil presses in the remaining time 50/35 lbs

— There is no rest between rounds, aim for 4-5 devil presses each round, you should have about 1 min on these.

EVF360

Part A

Every 3 min for 6 rounds:

12/10 cal row

12 DB bench presses

12 ring rows

— rest the remainder of the interval

Part B

Every 4 min for 3 rounds:

25 box jumps 30/24 in

25 Dumbbell Push Press 50/35 lbs

Max devil presses in the remaining time 50/35 lbs

— There is no rest between rounds, aim for 4-5 devil presses each round, you should have about 1 min on these.

Bodybuilding express

From 0:00 to 4:00 perform 3 rounds of:

8 double DB seated front raises

8 double DB seated lateral raises

8 double DB seated bent over rear flyes

From 4:00 to 8:00 perform 3 rounds of:

15 banded prone hamstring curls

10 per leg single leg banded hip flexor pulls

From 8:00 to 12:00 perform 3 rounds of:

16 elevated feet glute bridges (use a box, not a bench)

8 bent over double DB rows

From 12:00 to 16:00 perform 3 rounds of:

6 double DB bench presses

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

From 16:00 to 20:00 perform 3 rounds of:

12 double DB deadlifts

12 double DB curls