Warm up

3 rounds, with a partner:

10 per side and per partner standing lateral wall ball passes

10 per side and per partner half kneeling (lunge position) lateral wall ball passes

5 cal ski – each

Gymnastics – pulling challenge

15 min to complete 4 rounds of:

8 pause bent over barbell row – 2 sec pause touching the bottom of your chest.

30 sec ring/box/parallette L-sit

15 kneeling banded PVC straight arm pull downs

** start light on the bent over row, the focus is to maintain pause at the top

Interval conditioning

Every 4 min, for 5 rounds:

18/15 cal row

1 rounds of dumbbell DT 50/35 lbs

40 bicycle crunches (touch elbow with opposite knee)

1 round of dumbbell DT: 12 DB deadlifts, 9 DB hang power cleans, 6 DB shoulder-to-overhead

EVF360

Part A

16 min alternating EMOM:

8 pause bent over dumbbell row – 2 sec pause touching the chest.

30 sec ring/box/parallette L-sit

15 kneeling banded PVC straight arm pull downs

20 weighted glute bridges (plate or DB on hips)

** scale the L-sit with knee bent or 20 leg pikes over object

Part B

Every 4 min, for 5 rounds:

18/15 cal row

1 rounds of dumbbell DT 50/35 lbs

40 bicycle crunches (touch elbow with opposite knee)

1 round of dumbbell DT: 12 DB deadlifts, 9 DB hang power cleans, 6 DB shoulder-to-overhead