Warm up
3 rounds of:
10 KB deadlifts
10 good mornings
200m row
Deadlift
5x5 at 50-60%
Conditioning
Every 2:30 min for 8 rounds, rotation through (2'10" cap each round):
500m/400m ski
25 burpees to plate
20 alternating single DB devil presses 50/35 lbs
30/22 cal assault bike of 30/24 cal row
EVF360
Part A
3 rounds for quality and load:
10 bulgarian split squats per legs
10 double KB bent over rows
100 ft. per side single KB farmers' carry
5 per leg single leg box jumps
Note: for single leg box jumps, use a small box or stack a few crash pads
Time cap: 15 min
Part B
Every 2:30 min for 8 rounds, rotation through (2'10" cap each round):
500m/400m ski
25 burpees to plate
20 alternating single DB devil presses 50/35 lbs
30/22 cal assault bike of 30/24 cal row