Warm up

6 min AMRAP:

6 right side KB OH walking lunges

6 left side KB OH walking lunges

12 Am KBS

12 hollow rocks

Grip and overhead strength

15 min to complete 4 rounds of the following, for max load:

150m (500 ft.) DB offset carry **

10/leg double KB RDL

10/side half kneeling bottom up KB presses

** perform half of the distance on each side. One DB held overhead, the other held in the front rack position. Longer side of the gym is 50 ft.

Aerobic capacity

4 rounds for max reps, 1 min per station:

Cal row

Cal ski

Cal assault bike

20 ft. shuttle run

rest

EVF360

Part A

15 min to complete 4 rounds of the following, for max load:

150m (500 ft.) DB offset carry **

10/leg double KB RDL

10/side half kneeling bottom up KB presses

** perform half of the distance on each side. One DB held overhead, the other held in the front rack position. Longer side of the gym is 50 ft.

Part B

4 rounds for max reps, 1 min per station:

Cal row

Cal ski

Cal assault bike

20 ft. shuttle run

rest