Warm up

6 min AMRAP:

5 cat cows

10 no-push-up burpees

1 wall walk

Midline strength

15 min alternating EMOM:

8-10 strict toes-to-bars / hanging knee raises

20 sec per side paloff press hold in squat

12 double KB RDL

Conditioning

Every 2:30 min for 8 rounds, rotation through (2’10” cap each round):

500m/400m ski

150m double KB farmer’s carry (~20x 25 ft.) 24/16 kg

20 alternating single DB devil presses 50/35 lbs

30/22 cal assault bike of 30 cal row

EVF360

Part A

15 min alternating EMOM:

8-10 strict toes-to-bars / hanging knee raises

20 sec per side pallof press hold in squat

12 double KB RDL

Part B

Every 2:30 min for 8 rounds, rotation through (2’10” cap each round):

500m/400m ski

150m double KB farmer’s carry (~20x 25 ft.) 24/16 kg

20 alternating single DB devil presses 50/35 lbs

30/22 cal assault bike of 30 cal row