Warm up

Tabata style, 20 sec on, 10 sec off, 4 rounds of each:

hollow rocks

alternating jumping lunges

supermen

plate ground to overhead (light)

Midline strength

4 rounds:

10 barbell ab-roll outs

30 sec per leg single leg wall sits

15/12 cal ski sprint

Time cap: 18 min

Conditioning

For time:

21-18-15-12-9-6-3

Sumo deadlifts high pulls 75/55 lbs

Shoulder-to-overheads 75/55 lbs

Time cap: 15 min

EVF360

Part A

4 rounds:

10 barbell ab-roll outs

30 sec per leg single leg wall sits

15/12 cal ski sprint

Part B

4 rounds for time:

500m/400m row

4 devil presses 50/35 lbs

8 dumbbell thrusters 50/35 lbs

Time cap: 15 min