Warm up
3 rounds
5/side thoracic extensions in squat
5 Cuban presses with 2.5/5 lbs plates in each hand
5 strict toes to bars / hanging knee raises
Upper Body Strength
12 alternating EMOM
20 PVC straight arm banded pull downs
4 skin the cats
20 sec L-sit hold / bent knee hold
Conditioning
Every 5 min for 5 rounds, each for max distance
Buy-in: 1,000m/800m row
Max shuttle runs in the remaining time
EVF360
Part A
12 alternating EMOM
20 PVC straight arm banded pull downs
4 skin the cats
20 sec L-sit hold / bent knee hold
Part B
Every 5 min for 5 rounds, each for max distance
Buy-in: 1,000m/800m row
Max shuttle runs in the remaining time