Warm up
3 min cardio machine, then 2 rounds of:
10 alternating single leg V-ups
30 sec dead hang
10 ring rows
10 alternating DB plank pull throughs
Pullups and Upper Body Pulling Strength
4 rounds for quality:
5 strict pullups (weighted if possible)
30 sec per side Pallof press hold
20 KB plank pull throughs
20 alternating DB curls
Conditioning
10 rounds for time:
10/8 cal row
5 devil presses 50/35 lbs
Time cap: 18 min
EVF360
Part A
4 rounds for quality:
5 strict pullups (weighted if possible)
30 sec per side Pallof press hold
20 KB plank pull throughs
20 alternating DB curls
Part B
10 rounds for time:
10/8 cal row
5 devil presses 50/35 lbs
Time cap: 18 min