Warm up

2 rounds or 7 min

10 spiderman lunges

5 supermen

10 broad jumps landing in bottom of squat

5/side KB windmills

Front Squat Waves

3 at 80%, 2 at 85%, 1 at 90%, 3 at 85%, 2 at 90%, 1 at 95%

Conditioning

Tabata row for calories

— rest 2 min

Tabata ski for calories

— rest 2 min

Tabata ab-mat situps

— rest 2 min

Tabata single DB devil presses 50/35 lbs

EVF360

Part A

Tabata row for calories

— rest 2 min

Tabata ski for calories

— rest 2 min

Tabata ab-mat situps

— rest 2 min

Tabata single DB devil presses 50/35 lbs

Part B

4 rounds of 3 min AMRAP, with 1 min rest between:

3 burpee pullups

6 box jumps over 24/20 in

9 Russian KBS 24/16 kg

— continue where you left off each round