Warm up

2 rounds:

10 PVC passthroughs

5/side thoracic extensions

10 alternating groiners

10 alternating plank extensions

Time cap: 7 min

Grip and overhead strength

15 min to perform 4 rounds

5 BTN shoulder presses

100 ft. per side single arm farmers carry

— rest as needed between rounds

Aerobic capacity

24 min alternating EMOM (6 rounds):

15/12 cal row

15 burpees

25 push presses 95/65 lbs

rest

EVF360

Part A

15 min to perform 4 rounds of:

5 per side half kneeling DB presses

100 ft. per side single arm farmers carry

5 per side Turkish situps

Part B

24 min alternating EMOM (6 rounds):

15/12 cal row

15 burpees

25 DB push presses 50/35 lbs

rest