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Workout of the day – Tuesday May 10th

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Warm up

6 min AMRAP:

5 Russian baby makers

5 pronated snow angels

10 alternating plank extensions

10 alternating lunges with twist

Gymnastics

16 min alternating EMOM:

12-20 alternating pistols**

3-5 wall walks

30 sec HEADstand (tripod)

10-15 dragonfly leg raises (holding rig)

** Pistol options: Curtsy squats, single leg lateral box step down, single leg squat to object, elevated heels.

General Physical Preparedness

For time:

21-15-9

Alternating single arm DB devil presses 50/35 lbs

Deadlifts 205/145 lbs

** 100 double unders after each round, including last.

Time cap: 15 min

EVF360

Part A

4 stations, perform a full “Tabata” at each station before moving on to the next, with 1 min rest between “Tabata””

Station 1: American KBS 24/16 kg

Station 2: Ski erg calories

Station 3: Dumbbell floor presses 50/35 lbs

Station 4: Alternating single leg V-ups

“Tabata”: = 8 rounds of 20 sec work, 10 sec rest (4 min total)

Part B

For time:

21-15-9

Alternating single arm DB devil presses 50/35 lbs

Double dumbbells deadlifts 50/35 lbs

** 100 double unders after each round, including last.

Time cap: 13 min