Warm up

2 rounds

5 half kneeling KB windmills per side

10 single arm KBS per side

10 KB kang squats

Back squat & paused back squat

10 min to work up to a heavy single around 90% (NOT A MAX)

— then:

4 sets of 4 paused back squats at 80% – 3 sec pause

Conditioning

6 rounds for max reps, performed as 40 sec work, 20 sec rest, alternating between:

Row calories

Wall balls 20/14 lbs

EVF360

Part A

4 rounds for quality

16 alternating weighted box step ups

10 hamstring curls on box

16 weighted alternating single leg V-ups

4 stair climbs with one KB carried farmer’s style (2 climbs per side)

Note: For the stair climbs, get through each climb as quickly as possible and rest as needed between the climbs

Part B

6 rounds for max reps, performed as 40 sec work, 20 sec rest, alternating between:

Row calories

Wall balls 20/14 lbs

Bodybuilding express

18 min alternating EMOM (3 rounds):

16 double KB farmer’s carry lunges AHAP (8/leg)

12 double DB shoulder presses

12 tempo weighted glute bridges (slow down, fast up)

12 lateral DB raises

8 weighted hanging knee raises

20 half kneeling band triceps push down