Warm up

3 rounds:

12 alternating cossack squats (6/leg)

8 alternating box step ups

10 empty bar behind the neck thrusters

Back squat

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

— then:

4 sets of 4 paused back squats at 75% – 3 sec pause

After each set of paused back squat, perform 8 barbell seated good mornings

Conditioning

9 min alternating EMOM:

21 wall balls 20/14 lbs

18 Double KB deadlifts 24/16 kg

15/12 cal row

EVF360

Part A

9 min alternating EMOM:

21 wall balls 20/14 lbs

18 Double KB deadlifts 24/16 kg

15/12 cal row

Part B

20 min to rotate through for load and quality (4-5 rounds)

8 right leg Bulgarian split squat (DB held farmer’s style)

8 left leg Bulgarian split squat (DB held farmer’s style)

16 alternating single leg V-ups

8 double DB front rack tempo squats (3 sec descent)

8 leg pikes over object

Bodybuilding express

On a continuous running clock:

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

8 bench presses

16 alternating KB gorilla rows

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

10 KB goblet hold squats

20 alternating single leg V-ups

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

8 double KB Romanian deadlifts

20 per leg KB goblet hold split squats

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

15 weighted situps

20 calf raises (use a 45 lbs plate as a step)