Warm up
3 min cardio machine, then 2 rounds of:
10 alternating single leg V-ups
30 sec dead hang
10 ring rows
10 alternating DB plank pull throughs
Pullups and Upper Body Pulling Strength
4 rounds for quality:
5 tempo pullups with tempo 3131 - use assistant from a band to maintain tempo - scale to tempo ring rows
30 sec per side Pallof press hold
50 ft. per side single side farmer's carry [KB, DB, Farmer's handle] AHAP
30 sec plate truck driver
Conditioning
For time:
1,000m/800m row
50 wall balls 20/14 lbs, 10/9 ft.
25 toes to bars
750m/600m row
35 wall balls 20/14 lbs, 10/9 ft.
20 toes to bars
500m/400m row
20 wall balls 20/14 lbs, 10/9 ft.
15 toes to bars
Time cap: 20 min
EVF360
Part A
4 rounds for quality:
5 tempo pullups with tempo 3131 - use assistant from a band to maintain tempo - scale to tempo ring rows
30 sec per side Pallof press hold
50 ft. per side single side farmer's carry [KB, DB, Farmer's handle] AHAP
30 sec plate truck driver
Part B
For time:
1,000m/800m row
50 wall balls 20/14 lbs, 10/9 ft.
25 toes to bars
750m/600m row
35 wall balls 20/14 lbs, 10/9 ft.
20 toes to bars
500m/400m row
20 wall balls 20/14 lbs, 10/9 ft.
15 toes to bars
Time cap: 20 min