Warm up

6 min alternating EMOM:

8/arm single KB thrusters

12 alternating plank extensions

2 wall walks

Pushing challenge

3 rounds for quality:

3 tempo [pushing option] – 3 seconds on the way down, 1 second up

immediately into:

3 tempo [pushing option] – 5 seconds on the way down, 1 second up

— rest ~ 90 sec between sets

Then, rest 2 min after the 3 rounds

Then, 3 rounds of max effort:

[pushing option] in 20 sec – resting 40 sec before the next round

Use the [pushing option] from Week 1 (11/25)

Aerobic capacity

24 min, 1 min per station, for max reps, rotating through:

Ski cal

Row cal

Burpees to 6″ target

Rest

EVF360

Part A

3 rounds for quality:

3 tempo [pushing option] – 3 seconds on the way down, 1 second up

immediately into:

3 tempo [pushing option] – 5 seconds on the way down, 1 second up

— rest ~ 90 sec between sets

Then, rest 2 min after the 3  rounds

Then, 3 rounds of max effort:

[pushing option] in 20 sec – resting 40 sec before the next round

Use the [pushing option] from Week 1 (11/25)

Part B

24 min, 1 min per station, for max reps, rotating through:

Ski cal

Row cal

Burpees to 6″ target

Rest