Warm up

2 rounds of:

400m/320m row

5 PVC Cuban presses

5 inch worms

10 deadbugs

Accessory strength and skills

15 min to perform 4 rounds of:

10 hollow hold to L-sit on plate transitions, or 10 leg pikes

10 seated BB presses

10 feet elevated ring rows

General physical preparedness

5 min AMRAP:

3 barbell burpee deadlifts 135/95 lbs

3 shoulder-to-overheads 135/95 lbs

XXX single dumbbell box steps over 50/35 lbs – Farmer’s style

— rest 3 min, then 5 min AMRAP:

3 barbell burpee deadlifts 135/95 lbs

3 shoulder-to-overheads 135/95 lbs

XXX single dumbbell box steps over 50/35 lbs – front rack hold

— rest 3 min, then 5 min AMRAP:

3 barbell burpee deadlifts 135/95 lbs

3 shoulder-to-overheads 135/95 lbs

XXX double dumbbells box steps over 50/35 lbs – front rack hold

XXX DB step over increase by 3 each round: 3, 6, 9, …

For each AMRAP, restart from 3 on the steps over

EVF360

Part A

15 min to perform 4 rounds of:

10 leg pikes over object

10 seated DB presses

10 feet elevated ring rows

Part B

5 min AMRAP:

3 double DB burpee deadlifts 50/35 lbs

3 double DB shoulder-to-overheads 50/35 lbs

XXX single dumbbell box steps over 50/35 lbs – Farmer’s style

— rest 3 min, then 5 min AMRAP:

3 double DB burpee deadlifts 50/35 lbs

3 double DB shoulder-to-overheads 50/35 lbs

XXX single dumbbell box steps over 50/35 lbs – front rack hold

— rest 3 min, then 5 min AMRAP:

3 double DB burpee deadlifts 50/35 lbs

3 double DB shoulder-to-overheads 50/35 lbs

XXX double dumbbells box steps over 50/35 lbs – front rack hold

XXX DB step over increase by 3 each round: 3, 6, 9, …

For each AMRAP, restart from 3 on the steps over