Warm up

2 rounds:

10 alternating box step ups

10/arm single arm KBS

10 alternating plank extensions

Aerobic capacity

Every 10 min for 4 rounds, each for time, alternating between A and B:

Part A

30/24 cal row

10 lateral burpees over the rower

20 box jumps over 24/20 in

10 lateral burpees over the rower

30/24 cal row

Part B

30 american KBS 24/16kg

90 double unders

30/24 cal ski

90 double unders

30 american KBS 24/16kg

** 8 min time cap on each part, allowing for a minimum of 2 min rest between intervals

EVF360

Every 10 min for 4 rounds, each for time, alternating between A and B:

Part A

30/24 cal row

10 lateral burpees over the rower

20 box jumps over 24/20 in

10 lateral burpees over the rower

30/24 cal row

Part B

30 american KBS 24/16kg

90 double unders

30/24 cal ski

90 double unders

30 american KBS 24/16kg

** 8 min time cap on each part, allowing for a minimum of 2 min rest between intervals