Warm up

3 rounds:

10 Kettlebell Swings

10 plate ground to overheads

10 walking lunges

DELOAD – Aerobic capacity

Every 2 min for 4 rounds, alternating between:

25/20 cal ski

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

25/12 cal row

25 burpees to plate

** rest the remainder of the interval

Strength accessory

9 min alternating EMOM:

1 Turkish get up per side

12 weighted glute bridges

20 KB Russian twists

EVF360

Part A

Every 2 min for 4 rounds, alternating between:

25/20 cal ski

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

25/12 cal row

25 burpees to plate

** rest the remainder of the interval

Part B

9 min alternating EMOM:

1 Turkish get up per side

12 weighted glute bridges

20 KB Russian twists