Warm up

2 rounds:

1 min on machine of choice

10 hollow rocks

10 alternating bird dogs

Midline strength

4 rounds, for weight:

30 plate Russian twists

10 per side staggered stance barbell good mornings

3x10s/leg alternating single leg hanging L-sit hold (3×10 sec per leg each round)

Time cap: 18 min

Conditioning

3 rounds for time:

400m run

15 handstand pushups

15 burpees to target

Time cap: 15 min

EVF360

Part A

3 rounds for time:

400m run

15 handstand pushups

15 burpees to target

Time cap: 15 min

Part B

20 min alternating EMOM (5 rounds):

50 mountain climbers

15/12 cal ski

30 plate Russian twists

15/12 cal row