Warm up

2-3 rounds (6 min cap):

10 “90/90”

10 empty bar thrusters

5 broad jumps

1 wall walk

Back squat

4 sets of 8 “speed” back squat at 50%

Note: no pause, perform the sets as fast as possible, keeping full range of motion

Conditioning

Every 4 min for 4 rounds, each for time:

15/12 cal row

15 box jumps 24/20 in

3 wall walks

— rest the remainder of the interval

EVF360

Part A

3 rounds for load and quality:

8/leg double DB Bulgarian split squat (DB Farmer’s hold)

30 sec row sprint for max calories

30 banded hamstring curls (light band, fast reps)

Part B

18-15-12-9-6-9-12-15-18

Wall balls 20/14 lbs

Pushups

Situps

Time cap: 20 min

Bodybuilding express

In 20-25 min, cycle through 3 rounds of the following for load and quality

10 Bench presses

10 strict toes to bars / leg raises

8/arm single DB bent over rows

10 goblet squats

10 per leg deficit split squats (front leg on 45# plate)