Warm up
2 rounds of
200m run
5 strict hang leg raises
5 per side single KB suitcase deadlifts
5 per leg KB goblet lunges
Deadlift
8x3 at 75% across
Conditioning
20 rounds for time:
1 wall walk
2 alternating single DB devil presses 50/35 lbs
3 single DB goblet squats 50/35 lbs
Time cap: 18 min
EVF360
Part A
In 18 min, 3-4 rounds for quality and load:
12 alternating single DB box step ups 24/20 in - DB on the right side, alternate legs
200 ft. double DB farmer's carry
12 alternating single DB box step ups 24/20 in - DB on the left side, alternate legs
10 alternating DB renegade rows
Part B
20 rounds for time:
1 wall walk
2 alternating single DB devil presses 50/35 lbs
3 single DB goblet squats 50/35 lbs
Time cap: 18 min