Warm up

6 min alternating EMOM:

10 Plank Transitions

Row 150 m

Aerobic Capacity

Every 6 min, for 4 rounds, complete for time:

400m/320m row

30 double unders

20 single arm devil presses 50/35 lbs

10 pullups

Gymnastics accessory

3 rounds, 90s per station:

20 banded PVC straight arm pull down

1 max set of butterfly / kipping pullups OR butterfly / kipping pull-up practice (scale up: max set of Chest-to-bar butterfly pullups) – goal is 12+ each round

1 min dumbbells farmer’s hold – HEAVY – >50/35 lbs

EVF360

Indoor

Part A

Every 6 min, for 4 rounds, complete for time:

400m/320m row

30 double unders

20 single arm devil presses 50/35 lbs

10 pullups

Part B

15 min alternating EMOM:

12/10 cal ski

300 ft. dumbbells farmer’s carry 50/35 lbs (6 full lengths of the room)

20 alternating single leg V-ups

Outdoor

Part A

Every 6 min, for 4 rounds, complete for time:

400m run

30 double unders

20 single arm devil presses 50/35 lbs

5R/5L single arm bent over rows

Part B

15 min alternating EMOM:

10 burpees

150 ft. / side single dumbbell farmer’s carry 50/35 lbs

20 alternating single leg V-ups