Warm up
One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps
Back Squats
Take 20 min to find an 8RM back squat
Spotters required for max attempts
Conditioning
16 min alternating EMOM:
5 shuttle runs (1 rep = 25 ft. out and back)
10/8 cal row
10/8 cal ski
10 double KB deadlifts 24/16 kg
EVF360
Part A
20 min to perform 4-5 rounds of:
15 double KB front squats
15 sec max wattage on assault bike
50 ft. uniterrupted sled push AHAP
30 double KB front rack march steps
30 plate Russian twists
Part B
16 min alternating EMOM:
5 shuttle runs
10/8 cal row
10/8 cal ski
10 double KB deadlifts 24/16 kg