Warm up

2 rounds:

5/side fire hydrants

5 bootstrap squats

200m row

5 empty BB behind the neck thrusters

Back squat

10 min to work up to a heavy double around 85%

— then:

3 sets of 5 paused back squats at 65% – 3 sec pause

After each set of paused back squat, perform 10 barbell seated good mornings (light load – prioritize range of motion)

Conditioning

10 min alternating EMOM:

45 sec max cal row (goal 13/10)

6 double KB snatches 20/12 kg

EVF360

Part A

10 min alternating EMOM:

45 sec max cal row (goal 13/10)

6 double KB snatches 20/12 kg

Part B

3x5min AMRAP:

20 alternating jumping lunges

8 double DB box steps over 24/20 in, 50/35 lbs

8 abmat situps

— rest 90 sec between AMRAPs, and restart the AMRAP each time

Bodybuilding express

20 min alternating EMOM (4 rounds):

8 DB Arnold presses

16 double DB front rack lunges

8 double DB bench presses

8 weighted hanging knee raises

8 DB bicep curls