** New cycle – stay tuned this week for more details **

Warm up

Dynamic warm-up:

2x bear crawl

2x spiderman crawl

Forward crab walk

Lateral crab walk

Lateral shuffle

Butt kick

High-knees

Gymnastics – pulling challenge

16 min alternating EMOM

10 med ball V-ups

5 weighted pull ups / light band strict pull up

10 barbell ab rollouts

5 tempo ring rows 31×3 (3 sec down, 1 sec at the bottom, fast up, 3 sec hold at the top)

Gymnastics conditioning

For time:

Buy-in: 100 double unders

then, 24-20-16 reps of:

Alternating DB snatches 50/35 lbs

Toes-to-bar

Then, buy-out:

100 double unders

Scaling options: 2 min cap of double under practice on buy-in and buy-out

hanging knee raises / leg raises, focusing on kipping practice

EVF360

Part A

16 min alternating EMOM

10 med ball V-ups

5 weighted pull ups / light band strict pull up

10 barbell ab rollouts

5 tempo ring rows 31×3 (3 sec down, 1 sec at the bottom, fast up, 3 sec hold at the top)

Part B

For time:

Buy-in: 100 double unders

then, 24-20-16 reps of:

Alternating DB snatches 50/35 lbs

Toes-to-bar

Then, buy-out:

100 double unders

Scaling options: 2 min cap of double under practice on buy-in and buy-out

hanging knee raises / leg raises, focusing on kipping practice