Warm up

30 sec dead hang — then —

2 rounds of:

20 A-frame toe touches

10 PVC Sotts presses

— then —

20 Burpees

Gymnastics

16 alternating EMOM, 2 min per station (2 rounds of each):

Box assisted kipping – with a box set up so that your eyes are around the bar level when you are standing – See: https://youtu.be/0dBgC5JrO8M?t=111

45 sec ring support hold / box support hold – accumulate 45 sec during the interval

hollow position pull down practice, with feet on foam roller – see: https://youtu.be/0dBgC5JrO8M?t=511

handstand practice – choose any of the following: free handstand, handstand shoulder taps (wall facing), handstand hold, handstand hold on dumbbells, wall walks

** if you have bar muscle up and want to practice, do so in the first interval instead of the box assisted kipping

Active recovery

5 rounds for quality, alternating between:

2 min ski/row/assault bike

2 min to cycle through the mobility stations:

round 1: 10 high box steps ups, 20 sec per side pigeon stretch

round 2: 10 alternating lunges with twist, 30 sec per side couch stretch

round 3: 10 table top glute bridges, 30 sec per side half kneeling banded lat stretch

round 4: 10 plate squats with press out, 1min child pose

round 5: 5/side thoracic extensions, 30 sec downward dog with calf stretch

EVF360

Part A

16 alternating EMOM, 2 min per station:

Box assisted kipping – with a box set up so that your eyes are around the bar level when you are standing – See: https://youtu.be/0dBgC5JrO8M?t=111

45 sec ring support hold / box support hold – accumulate 45 sec during the interval

30 hollow rocks OR hollow position pull down practice, with feet on foam roller – see: https://youtu.be/0dBgC5JrO8M?t=511

handstand practice – choose any of the following: free handstand, handstand shoulder taps (wall facing), handstand hold, handstand hold on dumbbells, wall walks

Scaling options: plank hold instead of handstand practice

Part B

5 rounds for quality, alternating between:

2 min ski/row/assault bike

2 min to cycle through the mobility stations:

round 1: 10 high box steps ups, 20 sec per side pigeon stretch

round 2: 10 alternating lunges with twist, 30 sec per side couch stretch

round 3: 10 table top glute bridges, 30 sec per side half kneeling banded lat stretch

round 4: 10 plate squats with press out, 1min child pose

round 5: 5/side thoracic extensions, 30 sec downward dog with calf stretch