Warm up

2 rounds:

1 min machine of choice

8/leg lunges with torso twist

8 KB halo each way

8 single leg V-ups per side

Accessory strength

16 min alternating EMOM:

10 strict hanging knee raises (weight optional)

20 handstand shoulder taps / feet elevated plank shoulder taps

4 Turkish get ups (2/arm) – light to medium weight

16 alternating plank extensions

Conditioning

15 min alternating EMOM:

12/9 cal row

9 plate ground to overheads 35/25 lbs

6 single DB devil presses 40/25 lbs

EVF360

Part A

16 min alternating EMOM:

10 strict hanging knee raises (weight optional)

20 handstand shoulder taps / feet elevated plank shoulder taps

4 Turkish get ups (2/arm) – light to medium weight

16 alternating plank extensions

Part B

15 min alternating EMOM:

12/9 cal row

9 plate ground to overheads 35/25 lbs

6 single DB devil presses 40/25 lbs