Warm up

3 rounds:

5 inch worms

20 plank shoulder taps

10 90-90 transitions

25 ft. broad jumps

Front Squat

Waves:

5 at 75%,

4 at 80%,

3 at 85%,

4 at 80%,

3 at 85%,

2 at 87.5%

Conditioning

For time:

20-15-10-5 Burpees

40-30-20-10 Row calories (Ladies: 32-24-16-8 cal)

60-45-30-15 double unders

Time cap: 18 min

Goal: <14 min

EVF360

Part A

16 min alternating EMOM:

12 double DB front squats

3-5 wall walks

12 alternating weighted box steps ups

12 plate V-ups

Note: Focus on the range of motion, place a wallball behind you as a target if needed to reach depth on the squats. Use one DB for the box step ups.

Part B

For time:

20-15-10-5 Burpees

40-30-20-10 Row calories (Ladies: 32-24-16-8 cal)

60-45-30-15 double unders

Time cap: 18 min

Goal: <14 min