Warm up

6 min alternating EMOM:

10 KB taters

10 burpees

Gymnastics

3 min per station:

Low ring muscle up transition with feet on ground or box / Ring muscle up practice

3 sets of 20 straight arm PVC banded pull downs (to be performed within the 3 min)

Low bar muscle up transition, with or without band

Handstand walk / Handstand

Active recovery

20 min alternating EMOM:

16 plate Russian twists

10 down-ups

10/8 cal ski

30 alternating plank shoulder taps

10 wall balls 20/14 lbs + 10 situps

EVF360

Part A

in 15 min, perform 4 rounds for quality:

20 straight arm PVC banded pull downs

10/arm DB bent over row

10 single dumbbell box step ups

20 plank DB pull throughs

Part B

20 min alternating EMOM:

16 plate Russian twists

10 down-ups

10/8 cal ski

30 alternating plank shoulder taps

10 wall balls 20/14 lbs + 10 situps