Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out
Back Squat
5x5 at 50-60%
Conditioning
For time:
800m run
40 wall balls 20/14 lbs
800m run
Time cap: 14 min
EVF360
Part A
16 min alternation EMOM:
10 DB box steps over 50/35 lbs, 24/20 in
30 alternating single leg V-ups
30 skater lunges
Max wall sit hold
Part B
For time:
800m run
40 wall balls 20/14 lbs
800m run
Time cap: 14 min