Warm up

3 rounds:

6 single DB burpee deadlifts

8 alternating box step ups

10 empty BB bent over row

Strength

A – Back rack reverse lunges

4×10 alternating legs (5/leg), increasing

B – 4×5 per arm single DB bent over row

Time cap: 20 min

Conditioning

4 rounds for time:

20 Cal row

10 Devil Presses 50/35 lbs

Time cap: 12 min

EVF360

Part A

20 min to complete 4 rounds, for quality, of

12 alternating double DB front rack box steps ups 24/20 in

12 alternating KB renegade rows (6/arm)

12 med ball situp wall tosses

12 weighted alternating jumping lunges (hold DB farmer’s style)

Part B

4 rounds for time:

20 Cal row

10 Devil Presses 50/35 lbs

Time cap: 12 min