Warm up

3 rounds

5 yoga pushups

10 supermen with PVC held overhead

15 hollow rocks

20 double unders

Gymnastics – toes-to-bar challenge

3 Rounds for max quality reps: 30sec on/30sec Off

Heel Box Toes-to-Bar

— Rest 1min

3 Rounds for max quality reps: 30sec on/30sec Off

Banded Lat Pull Downs (with PVC)

— Rest 1min

3 Rounds for max quality reps: 30sec on/30sec Off

Kipping toes-to-bar

Interval conditioning

20 min alternating EMOM (5 rounds):

5 bench presses 155/105 lbs

13/10 cal ski

6/side KB Turkish sit-ups

10 burpees box jumps over 24/20 in

The bench press should not exceed 75% of your 1RM

EVF360

Part A

3 Rounds for max quality reps: 30sec on/30sec Off

Heel Box Toes-to-Bar / V-ups

Rest 1min

3 Rounds for max quality reps: 30sec on/30sec Off

Banded Lat Pull Downs (with PVC)

Rest 1min

3 Rounds for max quality reps: 30sec on/30sec Off

Kipping toes-to-bar / hanging knee raises

Part B

20 min alternating EMOM (5 rounds):

10 DB floor presses 50/35 lbs

13/10 cal ski

6/side KB Turkish sit-ups

10 burpees box jumps over 24/20 in