Warm up

2 min cardio machine of choice, then, 3 rounds:

5 inch worms with pushup

10 alternating plank extensions

10 kipping swings / kipping pullups

Gymnastics stamina

For time 10-9-8..-2-1 reps of:

Pushing movement (Rx = strict handstand pushups)

Pulling movement (Rx: Chest to bar pullups)

Calories row

Time cap: 16 min

Conditioning

16 min alternating EMOM:

16 alternating KB gorilla rows

8 barbell ab rollouts

16 KB plank pull throughs

16 alternating DB curls

EVF360

Part A

12 min AMRAP:

14 alternating dumbbell snatches 50/35 lbs .

10 DB goblet squats 50/35 lbs

6 pullups

2 wall walks

Goal: 4 to 5 rounds

Part B

16 min alternating EMOM:

16 alternating KB gorilla rows

8 barbell ab rollouts

16 KB plank pull throughs

16 alternating DB curls

Bodybuilding express

Every 2 min on the minute, alternating between each station (3 rounds):

Station 1: Max set DB bench press at heavy weight, followed by 10 overhead double DB triceps extensions, followed by max set DB bench press at weight #2, followed by 10 overhead double DB triceps extensions, followed by max set DB bench press at weight #3 (DB bench presses are similar to drop sets, except that they are broken out with triceps extensions)

Station 2: 100 ft. DB farmer’s carry walking lunges followed by 10 double DB deadlifts

Station 3: 15 banded chest to bar strict pullups followed by alternating DB hammer curls in the remaining time of the interval