Warm up

3 rounds:

10 bird dogs

10 supermen

10 groiners

10 Hollow rocks

Banded deadlift

4×4 at 60% of deadlift 1RM

How to set up the Banded deadlift

Front Rack Lunges

Every 2 min for 5 rounds:

10 alternating front rack rear lunges

Note: 5 per leg. Build up on weight throughout.

Conditioning

3 rounds of 2:30 min AMRAP, 1 min rest between:

2 clusters 135/95 lbs

4 front squats 135/95 lbs

8 deadlifts 135/95 lbs

** Pick up where you left off

EVF360

Part A

3 rounds for load and quality:

8 per side single KB floor presses

10 double Kettlebell sumo deadlifts

12 plank transitions

14 double KB front rack lunge steps

Part B

Every 4:30 min for 4 rounds, each for time:

Run 200m

20 single DB goblet squats 50/35 lbs

20 alternating single DB power cleans 50/35 lbs

20 alternating single dumbbell push presses 50/35 lbs