Warm up

3 rounds:

5 wall slides

5 hollow rocks

10 band pull aparts

10 alternating single DB cleans

Strength and bodybuilding

A – Bent over barbell row 4×8, increasing but maintaining form

B – Barbell ab rollouts 4×8

C – Barbell curls 3×20 45/35 lbs

Conditioning

4 rounds for time:

5 wall walks

200m run

16 overhead barbell lunges 115/75 lbs

Time cap: 14 min

Scaling: adjust the wall walk volume so you can complete them in 1 min or less *each* round (not just the first round). Overhead lunges should be unbroken, adjust the load accordingly

EVF360

Part A

18 min to perform 4-5 rounds of the following, for load and quality

8 bent over double DB rows

8 barbell ab rollouts

20 alternating DB curls (10/arm)

Part B

4 rounds for time:

5 wall walks

200m run

16 double DB overhead lunge steps 45/30 lbs

Time cap: 14 min

Scaling: adjust the wall walk volume so you can complete them in 1 min or less *each* round (not just the first round). Overhead lunges should be unbroken, adjust the load accordingly