Warm up

3 rounds:

10/leg single leg glute bridges

10 V-ups

10 Russian KBS

5 box jumps

Aerobic capacity

“Filthy Fifty”, for time:

50 box jumps 24/20 in

50 jumping pullups

50 American KBS 16/12 kg

50 walking lunges

50 knee to elbows

50 push presses 45/35 lbs

50 back extensions / supermen

50 wall balls 20/14 lbs

50 burpees

50 double unders

Time cap: 30 min

Midline reinforcement

3 rounds for quality and load:

10 rower pike-ups

10/leg single leg KB RDL

10 weighted hanging knee raises

EVF360

Part A

“Filthy Fifty”, for time:

50 box jumps 24/20 in

50 jumping pullups

50 American KBS 16/12 kg

50 walking lunges

50 knee to elbows

50 push presses 45/35 lbs

50 back extensions / supermen

50 wall balls 20/14 lbs

50 burpees

50 double unders

Time cap: 30 min

Part B

3 rounds for quality and load:

10 rower pike-ups

10/leg single leg KB RDL

10 weighted hanging knee raises