Warm up

3 rounds

50 ft. bear crawl forward

50 ft. bear crawl backward

15 sec per arm single arm dead hang

10 plank shoulder taps

Overhead stability / unilateral strength

16 min alternating EMOM (choose a load that is challenging enough but allows to maintain form and to complete the movements within the minute):

30 KB Russian twists

50 ft. / arm single arm DB overhead walking lunges

30 sec ring support hold

12 alternative single DB box step ups 24/20 in

Conditioning

For time:

10/8 cal row

30 Front rack alternating barbell rear lunges 95/65 lbs

20/16 cal row

24 Front rack alternating barbell rear lunges 95/65 lbs

30/24 cal row

18 Front rack alternating barbell rear lunges 95/65 lbs

40/32 cal row

12 Front rack alternating barbell rear lunges 95/65 lbs

Time cap: 17min

EVF360

Part A

16 min alternating EMOM (choose a load that is challenging enough but allows to maintain form and to complete the movements within the minute):

30 KB Russian twists

50 ft. / arm single arm DB overhead walking lunges

30 sec ring support hold

12 alternative single DB box step ups 24/20 in

Part B

For time:

10/8 cal row

30 Double DB front rack alternating rear lunges 50/35 lbs

20/16 cal row

24 Double DB front rack alternating rear lunges 50/35 lbs

30/24 cal row

18 Double DB front rack alternating rear lunges 50/35 lbs

40/32 cal row

12 Double DB front rack alternating rear lunges 50/35 lbs

Time cap: 17min