Warm up

Every 2 min for 3 rounds:

5 burpees

10 cossack squats

10 squat thrusts

5 kipping toes to bars / kipping hanging knee raiss

Front Squat

Waves: 5 at 65%, 4 at 70%, 3 at 75%, 5 at 70%, 4 at 75%, 3 at 80%

Conditioning (18 min)

4 rounds of 1:15min work, 15 sec rest, rotating through:

Bike/Ski calories

Row calories

Ab-mat situps

EVF360

Part A

4 rounds for quality and load:

10 dumbbell goblet hold good mornings

10 alternating cossack squats (Add a dumbbell in goblet hold, or simply use a rig for balance if reaching full depth is still a challenge)

10 leg pikes over dumbbell

30 sec per side of side star plank

Part B

4 rounds of 1:15min work, 15 sec rest, rotating through:

Bike/Ski calories

Row calories

Ab-mat situps