Warm up

Row 400m/300m

then, 2 rounds of:

10 alternating single leg glute bridges

10 sumo stance squats

10 sumo stand BB good mornings

Back squat waves

8 reps at 60%

6 reps at 65%

4 reps at 70%

8 reps at 65%

6 reps at 70%

4 reps at 75%

Time cap: 16 min

Barbell cycling & conditioning

For time:

50/40 cal row

40 wall balls 20/14 lbs

30 toes to bars

20 front squats 135/95 lbs

10 shoulder to overheads 135/95 lbs

Time cap: 17 min

EVF360

Part A

Every 4 min for 4 rounds:

20 alternating jumping lunges (DBs held farmer’s style optional)

16 KB Russian twists

12 plate ground to overhead 45/25 lbs

8 plate overhead squats 45/25 lbs

Part B

For time:

50/40 cal row

40 wall balls 20/14 lbs

30 V-ups

20 KB goblet squats 24/16kg

10 right arm single KB shoulder to overheads 24/16kg

10 left arm single KB shoulder to overheads 24/16kg

Time cap: 17 min