Warm up

2 rounds

10/leg single leg KB RDL

10 KB box step ups

10 groiners

Back squat

5 reps at 75% of your 1RM

3 reps at 85% of your 1RM

Max reps at 95% of your 1RM

Aim for 3-4+ reps on the last set

** 2 spotters required for last set **

Barbell Cycling & Conditioning

4 min AMRAP ladder:

3-6-9-12..

Push presses 95/65 lbs

Box jumps 30/24 in

— rest 4 min

5 min AMRAP ladder:

3-6-9-12..

Push presses 115/75 lbs

Box jumps 30/24 in

— rest 5 min

6 min AMRAP ladder:

3-6-9-12..

Push presses 135/95 lbs

Box jumps 30/24 in

EVF360

Part A

12 min to complete 3 rounds of the following:

8/leg KB goblet hold cossack squats

8/leg DB Bulgarian split squats

50 ft. burpees broad jumps in as few jumps as possible

Part B

4 min AMRAP ladder:

3-6-9-12..

Single DB push presses 50/35 lbs

Box jumps 30/24 in

— rest 4 min

5 min AMRAP ladder:

3-6-9-12..

Double DB push presses 50/35 lbs

Box jumps 30/24 in

— rest 5 min

6 min AMRAP ladder:

3-6-9-12..

Double Kettlebells push presses 24/16 kg

Box jumps 30/24 in