Warm up

3 rounds:

20 sec row sprint

10 empty barbell kang squats

10 alternating high box steps up

Back squat 3RM

18 min to find a heavy 3 reps for the day

Suggested warm-up:

10 reps with empty barbell

5 reps at 50%

5 reps at 70%

3 reps at 75%

1 rep at 80%

First attempt

Conditioning

For time:

400m run

20 back squats 115/75 lbs

400m run

15 front squats 115/75 lbs

400m run

10 overhead squats 115/75 lbs

Time cap: 14 min

Goal: Keep all barbell movements unbroken.

Adjust the load accordingly, this should be no more than 60% of your clean 1RM. The bar is coming from the ground.

EVF360

Part A

For time:

400m run

20 double DB front squats 35/25 lbs

400m run

20 double DB thrusters 35/25 lbs

400m run

10 single arm DB overhead squat per arm 35/25 lbs

Time cap: 15 min

Part B

Tabata bicycle crunches

— rest 2 min, then:

Tabata single leg glute bridges (alternate leg each interval)

— rest 2 min, then:

Tabata plate ground to overheads 25/15 lbs

Bodybuilding express

On a continuous running clock:

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

8 double DB front raises

8 per leg box step up, DB held farmer’s style

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

12 alternating DB renegade rows

12 DB floor presses

From 10:00 to 15:00 perform 3 rounds of:

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

8 weighted hanging knee raises (DB between feet)

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

12 overhead single DB triceps extensions

20 alternating DB curls