Warm up

2 rounds:

50 ft. lunges with twists

50 ft. single arm DB overhead lunges

50 ft. duck walk

50 ft. burpee broad jumps

Aerobic conditioning

10 min alternating EMOM:

16/13 cal ski

16 alternating DB snatches 50/35 lbs

— rest 2 min

10 min alternating EMOM:

16/12 cal assault bike

16 American KBS 24/16 kg

— rest 2 min

10 min alternating EMOM:

16/13 cal row

16 wall balls 20/14 lbs

Cool down

1 lap jogging around the block

EVF360

Part A

10 min alternating EMOM:

16/13 cal ski

16 alternating DB snatches 50/35 lbs

— rest 2 min

10 min alternating EMOM:

16/12 cal assault bike

16 American KBS 24/16 kg

— rest 2 min

10 min alternating EMOM:

16/13 cal row

16 wall balls 20/14 lbs

Part B

1 lap jogging around the block