Warm up

3 rounds:

4 snow angels

4 per side thoracic cage extensions

4 inch worms + scap pushups

10 single leg jump rope per side

Gymnastics stamina

Increasing on reps from week 1, 10 min alternating EMOM of:

X handstand push-ups or scaling option

40 double unders

Double unders scaling: a great day to practice! But if today is not the ay, sub with 60 single unders

Handstand pushup scaling:

Pike pushups with feet on grounds

Pike pushups with feet or knees on box

Wall walks with nose to wall

Handstand kick to wall and hold

Handstand pushup negatives to no, 1 or 2 abmats

Kipping handstand pushups

Conditioning

For time:

21-18-15-12-9-6-3 reps of:

Deadlifts 135/95 lbs

Toes to bars

Time cap: 15 min

EVF360

Part A

4 rounds for load:

8 double DB seated presses

16 landmine rotations

8 pushups with hands on DBs

16 straight arm plate raises to overhead

Note: for landmine rotations, maintain straight arms, place a barbell in the corner of a mobile rack. DO NOT use a wall.

For the plate raises, focus on keeping a tight core throughout, do not lean back.

Part B

5 rounds for time

15/12 cal row

15 double DB deadlifts 50/35 lbs

15 Toes to bars / hanging knee raises

Time cap: 17 min

Bodybuilding express

On a continuous running clock:

From 0:00 to 5:00 perform 3 rounds of:

8 bench presses

16 alternating KB gorilla rows

From 5:00 to 10:00 perform 3 rounds of:

10 KB goblet squats

20 alternating single leg V-ups

From 10:00 to 15:00 perform 2 rounds of:

8 double KB Romanian deadlifts

20 per leg KB goblet hold split squats

From 15:00 to 20:00 perform 3 rounds of:

15 weighted situps

20 calf raises (use a 45 lbs plate as a step)