Warm up

3 rounds:

5 inch worms with pushup

10 alternating plank extensions

10 alternating DB snatches

Midline / Press

Every 3 min for 5 rounds, for weight and quality:

10 push presses

20 alternating double KB front rack march steps

General Physical Preparedness

Every 4 min for 3 rounds:

25 box jumps 30/24 in

25 Dumbbell Push Press 50/35 lbs

Max devil presses in the remaining time 50/35 lbs

— There is no rest between rounds, aim for at least 5 devil presses each round.

Accessory

3 rounds of:

20 banded lying hamstring curls (https://youtu.be/LtTcXXgeRYo?t=5)

20 plate V-ups

EVF360

Part A

Every 3 min for 5 rounds, for weight and quality:

10 per arm half kneeling DB single arm presses

20 alternating double KB front rack march steps

Part B

For max reps:

Tabata row calories

— rest 1 min

Tabata pushups

— rest 1 min

Tabata American KBS 24/16 kg

— rest 1 min

Tabata box jumps over 24/20 in

— rest 1 min

Tabata plate V-ups