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:
20 alternating double DB bent over seesaw rows
10 bent over DB rear flyes
5 per side commando pullups
30 sec per side Pallof press hold
Note: Perform commando pullups with a band for support if needed.
Conditioning
Every 4 min for 5 rounds:
20/15 cal row
15 shoulder to overheads 115/80 lbs
10 box jumps 30/24 in
EVF360
Part A
4 rounds for quality:
20 alternating double DB bent over seesaw rows
10 bent over DB rear flyes
5 per side commando pullups
30 sec per side Pallof press hold
Note: Perform commando pullups with a band for support if needed.
Part B
Every 4 min for 5 rounds:
20/15 cal row
15 double DB shoulder to overheads 50/35 lbs
10 box jumps 30/24 in