Warm up

3 rounds of:

100m row

10 alternating lunges

5 down ups

10 alternating A-frame toe touches

Aerobic capacity

For time:

50/40 cal row

50 line facing burpees

50 shuttle runs (1 shuttle run = 25 ft. over AND back)

50 line facing burpees

50/40 cal row

Time cap: 25 min

Midline reinforcement

12 min alternating EMOM:

6 per leg standing hip flexion with KB

6 per side contralateral KB single leg RDL (KB held in the arm opposite the leg remaining on the ground)

8-10 strict toes to bars

20 KB plank pull throughs

EVF360

Part A

For time:

50/40 cal row

50 line facing burpees

50 shuttle runs (1 shuttle run = 25 ft. over AND back)

50 line facing burpees

50/40 cal row

Time cap: 25 min

Part B

12 min alternating EMOM:

6 per leg standing hip flexion with KB

6 per side contralateral KB single leg RDL (KB held in the arm opposite the leg remaining on the ground)

8-10 strict toes to bars

20 KB plank pull throughs