Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 alternating box step ups
20 alternating plank shoulder taps
10 alternating curtsy squats
Conditioning
10 rounds for time:
10/8 cal machine (row, ski or bike)
10 pistols
10 burpees
20 plate Russian twists (10/side) 35/25 lbs
Time cap: 25 min
Scaling: sub the pistols for 10 alternating box step ups
Accessory
3 rounds of:
30 sec handstand or plank hold
30 sec rest
30 sec strict toes to bars / hanging knee raises
30 sec rest
EVF360
Part A
10 rounds for time:
10/8 cal machine (row, ski or bike)
10 pistols
10 burpees
20 plate Russian twists (10/side) 35/25 lbs
Time cap: 25 min
Scaling: sub the pistols for 10 alternating box step ups
Part B
3 rounds of:
30 sec handstand or plank hold
30 sec rest
30 sec strict toes to bars / hanging knee raises
30 sec rest