Warm up

2 rounds:
10 alternating bird dogs
10/side single arm KB suitcase DL
10/side single arm KBS
10 no-pushup burpees

Bodybuildling upper body strength

12 min alternating EMOM:
20 PVC straight arm banded pull downs
12 feet elevated ring rows
20 plate Russian twists

Aerobic capacity

For time:
5k/4k row
Time cap: 24 min

EVF360

Part A
12 min alternating EMOM:
20 PVC straight arm banded pull downs
12 feet elevated ring rows
20 plate Russian twists

Part B
For time:
5k/4k row
Time cap: 24 min