Warm up

6 min AMRAP:

5 single leg KB RDL per side

10 spiderman lunges

5 inch worms

5 burpees

Midline strength

5 supersets of:

4 banded deadlifts ~70%

8 Barbell ab rollouts

— rest as needed between the supersets

Long conditioning

6 rounds for time:

20/16 cal row

15 deadlifts 135/95 lbs

10 burpees over the bar

— rest 1 min between rounds

Time cap: 22 min

EVF360

Part A

5 supersets:

10 double KB sumo deadlifts

10 Barbell ab-rollouts

— rest as needed between the supersets

Part B

6 rounds for time:

20/16 cal row

15 American KBS 20/16 kg

10 burpees

— rest 1 min between rounds

Time cap: 22 min