Warm up

3 rounds (5 min cap):

10 banded good mornings

10 Russian KBS

10 jumping lunges

Back squat & paused back squat

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

— then:

5 sets of 3 paused back squats at 85% at 1RM of back squat – 3 sec pause

Conditioning

8 min AMRAP:

4 pullups

6 alternating single arm devil presses 50/35 lbs

8 box jump overs 24/20 in

Goal: 6 rounds

EVF360

Part A

For time: 50-40-30-20-10 reps of:

Goblet squats 24 kg/16 kg

Ab-mats situps

Cal row

Time cap: 28 min

Part B

12 min alternating EMOM:

12 elevated feet ring rows

40 sec wall sit

12 box jumps over 24/20 in

Bodybuilding express

On a continuous running clock:

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

8 bench presses

Barbell curl 21s

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

10 one and a quarter back squats (barbell or KB goblet hold)

10 weighted hanging knee raises

From 10:00 to 15:00 perform 2 rounds of:

8 double KB Romanian deadlifts

10 per leg KB goblet hold split squats

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

15 plate situps

10 DB lateral raises

10 DB front raises