Warm up

Tabata style, 20 sec on, 10 sec off, 4 rounds of each:
hollow rocks
alternating jumping lunges
supermen
plate ground to overhead (light)

Midline strength

4 rounds (~15 min):
10 barbell ab-roll outs
30 sec per leg single leg wall sits
15/12 cal ski sprint

Note: set the calorie target for the ski and aim send it across each of the 4 attempts

Conditioning

For time:
21-18-15-12-9-6-3
Sumo deadlifts high pulls 75/55 lbs
Burpees over the bar

Time cap: 18 min

EVF360

Part A

4 rounds (~15 min):
10 barbell ab-roll outs
30 sec per leg single leg wall sits
15/12 cal ski sprint

Note: set the calorie target for the ski and aim send it across each of the 4 attempts

Part B

4 rounds for time:
500m/400m row
4 devil presses 50/35 lbs
8 dumbbell thrusters 50/35 lbs

Time cap: 15 min