** Week 6 of our 9 week cycle, progressively increasing back intensity **

Warm up

6 min AMRAP

10 alternating groiners

10 squat jumps

5/leg lateral leg swings

5 glute bridges

Barbell rear lunges

5×10, increasing (alternating legs)

Compare to Thursday 10/7 (week 3)

Time cap: 18 min

Gymnastics conditioning

14 min AMRAP

10-20-30-… American KBS 24/16kg

10-20-30-… Double unders

10-20-30-… alternating pistols

** 25 ft. handstand walk after each round

Scaling options:

Curtsy squats or lunges

2x single unders

2 wall walks instead of HSW, or 25 ft. bear crawl

EVF360

Part A

14 min AMRAP

10-20-30-… American KBS 24/16kg

10-20-30-… Double unders

10-20-30-… alternating pistols

** 25 ft. handstand walk after each round

Scaling options:

Curtsy squats or lunges

2x single unders

2 wall walks instead of HSW

Part B

3 rounds for max reps, 1 min per station:

single dumbbells box step overs, 50/35 lbs 24/20 in

pushups

Ski erg calories

pullups / ring rows

Row calories

rest

–The clock does not reset, perfomr this “Fight-gone-bad” style, with 1 min rest between rounds