Warm up

One round:
Row or ski 500m
10 sumo squats
10 KB goblet good morning
10/leg single leg glute bridges
10 paused squats

Back squat

Take 18 min to find a 10RM back squat

Conditioning

Every 5 minutes, for 3 rounds, each for time:
400m run
10 chest to bar pullups
10 front rack lunges 115/80 lbs

Note: the barbell is taken from the ground

Note to coaches: for large class, ou may stagger the start by a min to minimize overlap on the pullup bars and possibly get athletes to share a bar

EVF360

Part A
12 min alternating EMOM:
12 alternating weighted step ups
100 ft. broad jumps
Rest

Note: focus on quality and load

Part B
Every 5 minutes, for 4 rounds, each for time:
400m run
10 chest to bar pullups
12 double dumbbell front rack lunges 50/35 lbs