Warm up

2 min cardio machine of choice, then, 3 rounds:

5 inch worms with pushup

10 alternating plank extensions

10/arm single DB push presses

5/side single KB suitcase deadlifts

Strength – part A – Push press

5×3, heavier than week 3

Strength – part B

Strongman:

3 rounds of: : 50 ft. unbroken sled push AHAP, rest as needed between sets

AND

2 rounds, each for time, of 10 sandbag to shoulders AHAP, rest exactly 2 min between rounds 

Note: There is no particular order in which the strength elements may be done, aside from the 2 rounds of sandbags being back-to-back with 2 min rest

Conditioning

For time:

500m row

— rest 4 min, then for time:

500m row

EVF360

Part A

Every 6 min for 4 rounds, each round for time:

12 shuttle runs (1 shuttle run = 25 ft. out AND back)

16 med ball cleans 20/14 lbs

12 double DB push presses 35/25 lbs

16 wall balls 20/14 lbs

Rest the remainder of each interval.

Part B

For time:

500m row

— rest 4 min, then for time:

500m row