Warm up

6 min AMRAP:

5/side thoracic extensions

10 nose to wall handstand shoulder taps

5 single arm DB overhead squats per side

Gymnastics

16 alternating EMOM

Max reps bent over barbell rows 45/35 lbs

6 skin the cats OR [4 strict toes to bar + 4 ring rows]

20 kipping swings, holding an ab-mat between the knees, aiming for the largest range of motion

10/arm alternating DB preacher curls

Active recovery

12 min row/ski or bike at a conversational pace

Mobility

1 min of foam rolling on quads

1 min of foam rolling on glutes/hamstrings

1 min frog pose stretch

1 min lat stretch with PVC

EVF360

Part A

16 alternating EMOM

12 bent over DB rows

10 V-ups + 10 supermen

12/9 cal ski

10 renagade DB rows (5/side)

Part B

6 rounds of:

90 sec row **

30 sec rest

“** row with prescribed SPM:

round 1: 18-20 SPM

round 2: 20-22 SPM

round 3: 22-24 SPM

round 4: 24-26 SPM

round 5: 26-28 SPM

round 6: 28-30 SPM”

Mobility

1 min of foam rolling on quads

1 min of foam rolling on glutes/hamstrings

1 min frog pose stretch

1 min lat stretch with PVC