Warm up

3 rounds:

6 single DB burpee deadlifts

8 alternating box step ups

10 calories of ski/row

Aerobic capacity

Every 2min on the minute, for 5 rounds (30 min), alternating between:

25/20 cal row

25/20 cal ski

8 shuttle run box overs (2×25 ft., 24/20 in)

Note: shuttle run box overs are shuttle runs with a box in the middle of the length that has to be stepped or jumped over each way.

Midline reinforcement

3 rounds for quality of:

8 per side barbell offset deadlifts

8 KB Turkish situps per side

EVF360

Part A

Every 2min on the minute, for 5 rounds (30 min), alternating between:

25/20 cal row

25/20 cal ski

8 shuttle run box overs (2×25 ft., 24/20 in)

Note: shuttle run box overs are shuttle runs with a box in the middle of the length that has to be stepped or jumped over each way.

Part B

9 min alternating EMOM:

6 single KB suitcase deadlifts

6 KB Turkish situps per side

30 bicycle crunches