Warm up

One time through:

20 glute bridges

20 Russian baby makers

20 alternating lunges

20 plank extensions

20 jumping squats

20 alternating single arm no pushup burpees

Back squat waves

7 reps at 65%

5 reps at 70%

3 reps at 75%

7 reps at 70%

5 reps at 75%

3 reps at 80%

Time cap: 16 min

Barbell cycling & conditioning

3 rounds for time:

30/24 cal row

20 ring dips

10 power cleans **

**Power clean weight increase each round: round 1: 135/95 lbs, round 2: 155/105 lbs, round 3: 175/115 lbs

Notes: power cleans should be done in 2 sets or less in the first round, 2/3 in the second. Scale the weight accordingly, but aim for small increases in weight.

Scaling option: banded ring dips or box dips. Alternatively, perform pushups on dumbbells.

Time cap: 20 min

EVF360

Part A

3 rounds of, starting one round every 5 min:

50 mountain climbers

40 bicycle crunches

30 alternating curtsy squats

20 plank transitions

10 KB taters

Part B

3 rounds for time:

30/24 cal row

20 ring dips

10 double KB cleans cleans 24/16 kg

Scaling option: banded ring dips or box dips. Alternatively, perform pushups on dumbbells.

Time cap: 20 min