Warm up

7 min AMRAP:

6 alternating bird dogs

8 hollow rocks

10 staggered stance KB goblet hold good mornings (5 per side)

12 lateral jumps over the KB

Strength

16 min alternating EMOM:

5 back squat at ~70%

20 alternating single leg glute bridges

Conditioning

15 min AMRAP:

8 DB farmer’s carry reverse lunges 50/35 lbs

4 Devil presses 50/35 lbs

8 DB farmer’s carry reverse lunges 50/35 lbs

4 Devil presses 50/35 lbs

— rest 30 sec

4 Devil presses 50/35 lbs

16 DB farmer’s carry reverse lunges 50/35 lbs

4 Devil presses 50/35 lbs

— rest 30 sec

Note: The goal is to try to go through both parts doing the lunges UB, whether the sets are 8 or 16 reps

EVF360

Part A

15 min AMRAP:

8 DB farmer’s carry reverse lunges 50/35 lbs

4 Devil presses 50/35 lbs

8 DB farmer’s carry reverse lunges 50/35 lbs

4 Devil presses 50/35 lbs

— rest 30 sec

4 Devil presses 50/35 lbs

16 DB farmer’s carry reverse lunges 50/35 lbs

4 Devil presses 50/35 lbs

— rest 30 sec

Note: The goal is to try to go through both parts doing the lunges UB, whether the sets are 8 or 16 reps

Part B

20 min alternating EMOM:

12 double DB front squats 50/35 lbs

12/10 cal row

12 wall ball situps

12 burpees