Warm up

2 rounds:

10 shoulder external rotations at 90 degrees with plate

5 yoga pushups

5/arm banded biceps curls

5 kicks to handstand

Push press

15 min to work up to a heavy push press single for the day

Long conditioning

4 rounds for time:

25 pullups

200m run

15 box jumps all-the-way overs 20/12 in

200m run

Time cap: 22 min

Note: use 2 crash pads stacked up for the 12 inches box.

EVF360

Part A

15 min alternating EMOM:

30 KB Russian twists

6R/6L half kneeling single DB presses

30 sec ring plank

Part B

4 rounds for time:

25 pullups

200m run

15 box jumps all-the-way overs 20/12 in

200m run

Time cap: 22 min

Note: use 2 crash pads stacked up for the 12 inches box.