Warm up

3 rounds, increasing pace throughout:

250m row

20 walking lunges

15 air squats

10 down-ups

Aerobic capabicity

“Fortitude”: 30 min alternating EMOM:

15/12 cal row

15 burpees

Note: Scale to max reps in 50 sec, with a goal of getting the same amount of reps every round.

Score: lowest rep in any of the movement

Midline reinforcement

9 min alternating EMOM:

20 bent over DB seesaw rows

10 barbell ab rollouts

30 sec hanging L-sit hold

Scaling: bent knee hold instead of L-sit

EVF360

Part A

“Fortitude”: 30 min alternating EMOM:

15/12 cal row

15 burpees

Note: Scale to max reps in 50 sec, with a goal of getting the same amount of reps every round.

Score: lowest rep in any of the movement

Part B

9 min alternating EMOM:

20 bent over DB seesaw rows

10 barbell ab rollouts

30 sec hanging L-sit hold

Scaling: bent knee hold instead of L-sit