Warm up

6 min AMRAP:

5 yoga pushups

10 laternating shoulder taps

5 cal ski

10 band pull aparts

Pushing challenge

Take 6 min to find a new max rep of your *Pushup* option

Use the option you tested on 12/2

Gymnastics conditioning

3 rounds for time:

10 HSPUs

15 push presses 115/85 lbs

20 burpees

Time cap: 15 min

Use your achievement in the pushing challenge to decide on your scaling option for the HSPUs

Mobility

“Tabata stretching”

2 rounds of 45 sec on, 15 sec off, rotating through:

banded front rack stretch, right arm

banded front rack stretch, left arm

pronated twisted cross, right

pronated twisted cross, left

EVF360

Part A

5 rounds of 2 min AMRAP, 1 min off between:

6 alternating single arm devil presses 50/35

12 DB Russian twists

18 alternating jumping lunges

— pick up where you left off on each interval

Part B

3 rounds for time:

10 pushups

15 double DB push presses 50/35 lbs

20 burpees

Time cap: 15 min

Use your achievement in the pushing challenge to decide on your scaling option for the pushups