Warm up

2 rounds:

10 hollow rocks

30 double unders

60 sec of sprint on machine of choice

Squats

10 rounds of 20 sec max reps, 40 sec rest, alternating between:

Odd: Max rep back squats at 40 %

Even: Broad jumps for max distance

Conditioning

For time:

10 deadlifts 135/95 lbs

10 wall balls 20/14 lbs, 10/9 ft.

10 deadlifts 185/135 lbs

10 wall balls 20/14 lbs, 10/9 ft.

10 deadlifts 225/155 lbs

10 wall balls 20/14 lbs, 10/9 ft.

10 deadlifts 275/185 lbs

10 wall balls 20/14 lbs, 10/9 ft.

10 deadlifts 315/225 lbs

Scale: 40%, 50%, 65%, 75%, 85% of deadlift 1RM

Time cap: 15 min

EVF360

Part A

4 rounds for load and speed:

10/leg double DB Bulgarian split squats (Farmer’s style)

20 alternating DB plank pull throughs

50 ft. broad jumps

Time cap: 17 min

Part B

40-30-20-10

Wall balls 20/14 lbs

Double DB deadlifts 50/35 lbs

Time cap: 14 min

Bodybuilding express

Every 2 min on the minute, alternating between each station (3 rounds):

Station 1: Max set DB bench press at heavy weight, followed by 10 overhead double DB triceps extensions, followed by max set DB bench press at weight #2, followed by 10 overhead double DB triceps extensions, followed by max set DB bench press at weight #3 (DB bench presses are similar to drop sets, except that they are broken out with triceps extensions)

Station 2: 100 ft. DB farmer’s carry walking lunges followed by 10 double DB deadlifts

Station 3: 15 banded chest to bar strict pullups followed by alternating DB hammer curls in the remaining time of the interval