Warm up

2 rounds

5/side thoracic extensions

5 Cuban presses with 2.5/5 lbs plates in each hand

3 wall walks

Pushing challenge

9 min EMOM

Min 1: 30 Handstand Shoulder tap

Min 2: 12 Russian pushups

Min 3: 12 “downscaled” pushups**

At the end of the EMOM, rest 3 mins, then:

1 set of 50% of your pushup up benchmark from 12/2

Russian push-ups – do them with your knees on the ground if normal pushups are too challenging. The goal is to work on the transition from forearm plank to bottom of the pushup position.

** downscaled” pushup: one level of difficulty down from your 12/2 benchmark. For instance, if you did strict HSPU, do kipping. If you did push ups, do banded pushups (light band hooked on the rig and around your chest), or elevated pushups on box.

Aerobic capacity

Every 4 min for 5 rounds:

30 American KBS 24/16 kg

20 KB goblet hold reverse lunges 24/16 kg

10 handstand pushups

Max distance row in remaining time of the interval

— Rest 1 min between each round

EVF360

Part A

9 min EMOM

Min 1: 30 Handstand Shoulder tap

Min 2: 12 Russian pushups

Min 3: 12 “downscaled” pushups**

– At the end of the EMOM, rest 3 mins, then:

1 set of 50% of your pushup up benchmark from 12/2

Russian push-ups – do them with your knees on the ground if normal pushups are too challenging. The goal is to work on the transition from forearm plank to bottom of the pushup position.

** downscaled” pushup: one level of difficulty down from your 12/2 benchmark. For instance, if you did strict HSPU, do kipping. If you did push ups, do banded pushups (light band hooked on the rig and around your chest), or elevated pushups on box.

Part B

Every 4 min for 5 rounds:

30 American KBS 24/16 kg

20 KB goblet hold reverse lunges 24/16 kg

10 handstand pushups

Max distance row in remaining time of the interval

— Rest 1 min between each round