Warm up

2 rounds:

10 alternating single dumbbell overhead lunges

10 alternating single arm dumbbell high pulls

5/arm dumbbell Z-presses

10 squat thrusts

Gymnastics stamina

Increasing on reps from week 3, 10 min alternating EMOM of:

X handstand push-ups or scaling option

40 double unders

Double unders scaling: a great day to practice! But if today is not the ay, sub with 60 single unders

Handstand pushup scaling:

Pike pushups with feet on grounds

Pike pushups with feet or knees on box

Wall walks with nose to wall

Handstand kick to wall and hold

Handstand pushup negatives to no, 1 or 2 abmats

Kipping handstand pushups

Conditioning

Every 3 min for 4 rounds, rest 1 min between rounds:

16 alternating single DB hang clusters 50/35 lbs

12 chest to bar pullups

Max cal row in the remaining time of the interval

EVF360

Part A

16 min alternating EMOM:

60 double unders / 100 single unders

12 pushups / handstand pushups

12 wall balls 20/14 lbs

12 med ball Russian twists 20/14 lbs

Part B

Every 3 min for 4 rounds, rest 1 min between rounds:

16 alternating single DB hang clusters 50/35 lbs

12 chest to bar pullups / 16 ring rows

Max cal row in the remaining time of the interval

Bodybuilding express

On a continuous running clock:

From 0:00 to 5:00 perform 3 rounds of:

8 double DB front raises

8 per leg double DB front rack split squats

From 5:00 to 10:00 perform 3 rounds of:

12 alternating DB renegade rows

12 DB floor presses

From 10:00 to 15:00 perform 3 rounds of:

16 elevated feet glute bridges (use a box, not a bench)

8 weighted hanging knee raises (DB between feet)

From 15:00 to 20:00 perform 3 rounds of:

12 overhead single DB triceps extensions

12 per leg banded kickbacks