Warm up

6 min AMRAP:

10 lunges

10 KB taters

10 KB thrusters

Midline strength

4 supersets:

A1 – 8 Barbell hip thrusts, with 1 sec pause at the top

Build up to a heavy set

A2 – 20 leg pike over object

— rest as needed between supersets

Time cap: 15 min

Long conditioning

Rotate through the following stations as 30 sec work / 30 sec rest, completing 4 rounds of each (24 min total) for max reps

Hang power cleans 95/65 lbs – target >15 reps each interval

Assault bike calories – target >10/8 reps each interval

Alternating single DB thrusters 50/35 lbs – target >14 reps each interval

Abmat situps – target ~15-20 reps each interval

Wall balls 20/14 lbs, 10/9 ft. – target 12-14 reps each interval

Power snatches 95/65 lbs – target >10 reps each interval

EVF360

Part A

4 supersets:

A1 – 16 alternating weighted single leg bridges, with 1 sec pause at the top

Use a Dumbbell or plate placed on hips

A2 – 20 leg pike over object

— rest as needed between supersets

Part B

Rotate through the following stations as 30 sec work / 30 sec rest, completing 4 rounds of each (24 min total) for max reps

Double DB hang power cleans 40/25 lbs – target >15 reps each interval

Assault bike calories – target >10/8 reps each interval

Alternating single DB thrusters 50/35 lbs – target >14 reps each interval

Abmat situps – target ~15-20 reps each interval

Wall balls 20/14 lbs, 10/9 ft. – target 12-14 reps each interval

Alternating DB snatches 50/35 lbs – target >10 reps each interval