** Week 6 of our 9 week cycle, progressively increasing back intensity **

Warm up

Dynamic warm up:

50 ft. Bear crawl forward

50 ft. Bear crawl backward

50 ft. spiderman lunges

50 ft. duck walk

50 ft. side crab walk

50 ft. broad jump

50 ft. butt kicks

50 ft. high knees

Aerobic Capacity

3 x 7 min AMRAP:

50 Double unders

16/13 cal row

8 lateral burpees box jumps over 24/20 in

–rest 3 min between AMRAP, continue where you left off

Core and pulling accessory strength

12 min alternating EMOM:

15 kipping swings with med ball between feet

Max time handstand hold

16 leg pikes over dumbbell

EVF360

Part A

3 x 7 min AMRAP:

50 Double unders

16/13 cal row

8 lateral burpees box jumps over 24/20 in

–rest 3 min between AMRAP, continue where you left off

Part B

12 min alternating EMOM:

15 kipping swings with med ball between feet

Max time handstand hold

16 leg pikes over dumbbell