Warm up

2 rounds
10 alternating lunges with torso twist
10 down ups
10 per side single KB suitcase deadlifts
150m row

Strength

3 rounds for load and quality:
6 per side DB bent over row (tripod position)
8 Turkish situps per side
100 ft. per side single KB overhead carry

Conditioning

20 min AMRAP:
4 shuttle runs (1 rep = 25 ft. out and back)
8 toes to bars
12 alternating single DB devil presses 50/35 lbs

EVF360

Part A
3 rounds for load and quality:
6 per side DB bent over row (tripod position)
8 Turkish situps per side
100 ft. per side single KB overhead carry

Part B
20 min AMRAP:
4 shuttle runs (1 rep = 25 ft. out and back)
8 toes to bars
12 alternating single DB devil presses 50/35 lbs