Warm up

Tabata style, 20 sec on, 10 sec off, rotating through the movement 3 times:

hollow rocks

alternating jumping lunges

supermen

plate ground to overhead (light)

Midline strength

4 rounds:

10 barbell ab-roll outs

30 sec per leg single leg wall sit

5 Turkish situps per side AHAP

Long conditioning

24 min AMRAP:

20 wall balls, 20/14 lbs

300m/240m row

40 double unders

Goal: 7-8 rounds or more

EVF360

Part A

4 rounds:

10 barbell ab-roll outs

30 sec per leg single leg wall sits

5 Turkish situps per side AHAP

Part B

24 min AMRAP:

20 wall balls, 20/14 lbs

300m/240m row

40 double unders

Goal: 7-8 rounds or more