Warm up
3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides
Overhead Squats
6x3, building up to a challenging set for the day
Time cap: 18 min
Conditioning
16 min alternating EMOM:
100 ft. double KB banded overhead carries
12/10 cal ski erg
16 alternating double DB Farmer's lunges (8/leg)
12 plate ground to overheads
Note: Choose a load that is challenging but enable to complete all movements in about 45-50 sec.
EVF360
Part A
5 rounds for load and quality:
5 single DB overhead squats per arm - scale to plate overhead squats
5 per side single KB suitcase deadlifts
10 rower pike ups
10 plate raise squats
Time cap: 20 min
Part B
16 min alternating EMOM:
100 ft. double KB banded overhead carries
12/10 cal ski erg
16 alternating double DB Farmer's lunges (8/leg)
12 plate ground to overheads
Note: Choose a load that is challenging but enable to complete all movements in about 45-50 sec.