Warm up

3 rounds:
5/leg lateral Box step-ups
10 hollow rocks
5/leg cossack squats
10 box jumps

Back squat

4×8 at 70-75%
Use your most recent 1RM. If you don’t know it and tested last week, you can use your 10RM from last week as today’s load.

Conditioning

6 min AMRAP:
20 alternating jumping lunges
8 double dumbbell push press 50/35 lbs
8 double dumbbell box step overs 50/35 lbs, 24/20 in
— Rest 2 min
6 min AMRAP:
200m run
8 double KB front rack lunges 24/16 kg

Goal: 3 rounds on each part

EVF360

Part A
In 18 min, perform 4-5 rounds for load and quality:
5 seated box jumps (explosive!)
10 paused KB goblet squat with 3 sec pause in the squat
20 alternating DB plank pull through
10 KB goblet hold good mornings

Part B
6 min AMRAP:
20 alternating jumping lunges
8 double dumbbell push press 50/35 lbs
8 double dumbbell box step overs 50/35 lbs, 24/20 in
— Rest 2 min
6 min AMRAP:
200m run
8 double KB front rack lunges 24/16 kg

Goal: 3 rounds on each part