Warm up

One time through:

25 glute bridges

50 mountain climbers

25 alternating plank shoulder taps

5 wall walks

25 jumping jacks

Midline strength

3 rounds for load and quality:

8 Turkish situps per side

10 strict toes to bar

30 sec per arm single arm plank

Time cap: 15 min

Long conditioning

22 min AMRAP:

22 double unders

11 American KBS 32/24 kg

1-2-3-4…. hang power clean and jerks 95/65 lbs

*** hang power clean and jerks increase by 1 rep each round

Goal: 9+ rounds, while trying to maintain all sets unbroken

EVF360

Part A

3 rounds for load and quality:

8 Turkish situps per side

10 strict toes to bar

30 sec per arm single arm plank

Time cap: 15 min

Part B

4 rounds of 4:30 min AMRAP, with 90 sec rest between AMRAPs, alternating between A and B (2 times on each):

Part A – 20 double unders, 15 plate ground to overheads 35/25 lbs, 10 American KBS 32/24 kg

Part B – 200m run, 15 double DB deadlifts 50/35 lbs, 10 double DB push presses 50/35 lbs