Warm up

2 rounds

10 inch worms

10 yoga push-ups

10 band pass throughs

5/side bottom up KB presses

Gymnastics

16 min alternating EMOM

12 toes to ring

50 double unders

12 strict box dips

20 banded strict chest to bar pullups

Scaling options: hanging knee raises

75 single unders

Banded box dips

Aerobic Capacity

Every 2 min on the minute for 3 rounds, alternating between:

24/18 cal ski

16 burpees box jumps over

400m run

40 single leg V-ups

EVF360

Indoor

Part A

4 rounds

12 dumbbell renegade rows

10 dumbbell burpee deadlifts

8 dumbbell front squats

6 V-ups

Part B

Buy-in: 800m run, then

30-20-10

Pushups

Jumping lunges

Then, buy-out: 800m run

Outdoor

Part A

4 rounds

12 alternating dumbbell renegade rows

10 alternating side dumbbell burpee deadlifts

8 single arm dumbbell front squats

6 V-ups

Part B

Buy-in: 800m run, then

30-20-10

Pushups

Jumping lunges

Then, buy-out: 800m run