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

Pushing challenge

Take 6 min to find a max rep of your *Pushup* option

this should be an assisted pushup, a regular pushup, handstand pushup, strict HSPU, deficit…

Whichever you choose should allow you to complete at least 6-7 reps

Aerobic capacity

1 round on each station, rest 1 min between stations:

5 min AMRAP: Row for calories

5 min AMRAP: Ski for calories

5 min AMRAP: 20 American KBS 24/16 kg, 15 air squats, 10 down-ups

5 min AMRAP: 6x 25 ft. shuttle sprints, 6 burpees, 6 double DB shoulder to overhead 35/25 lbs

5 min AMRAP: max assault bike calories in 5 rounds of 20 sec sprint, 40s rest – alternate on the bike with a partner, one partner going every 30 sec, which includes 10 sec transition

Reserve the middle line for shuttle run, rows stay at the front of the room, KBS and squats in the left line. 4 people per station max. 2 persons per assault bike

EVF360

Part A

Take 6 min to find a max rep of your *Pushup* option

this should be an assisted pushup, a regular pushup, handstand pushup, strict HSPU, deficit…

Whichever you choose should allow you to complete at least 6-7 reps

Part B

1 round on each station, rest 1 min between stations:

5 min AMRAP: Row for calories

5 min AMRAP: Ski for calories

5 min AMRAP: 20 American KBS 24/16 kg, 15 air squats, 10 down-ups

5 min AMRAP: 6x 25 ft. shuttle sprints, 6 burpees, 6 double DB shoulder to overhead 35/25 lbs

5 min AMRAP: max assault bike calories in 5 rounds of 20 sec sprint, 40s rest – alternate on the bike with a partner, one partner going every 30 sec, which includes 10 sec transition