Warm up

3 rounds:

10 cal machine (ski/row/bike)

10 wall facing squats

10 alternating deadbugs

Strength

A – Front rack reverse lunges

4×8/leg, increasing

B – 4×5 per arm single DB pause overhead squat – 2 sec pause at the bottom

Focus on depth and maintaining lock out rather than weight

Time cap: 20 min

Conditioning

For time:

10-9-8-…-2-1

Double DB front squats 50/35 lbs

Burpees over the DBs

Ab-mat situps

Time cap: 13 min

EVF360

Part A

18 min AMRAP:

16 double DB walking lunges (Farmer’s style) 50/35 lbs

16 single DB box steps over 24/20 in, 50/35 lbs

40 double unders

4 DB Turkish getups 50/35 lbs

Part B

For time:

10-9-8-…-2-1

Double DB front squats 50/35 lbs

Burpees over the DBs

Ab-mat situps