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 weighted pullups (light band if unloaded and assisted)
10 KB goblet hold good mornings
16 hollow rocks with KB held overhead
10 barbell bent over rows
Conditioning
18 min alternating EMOM:
40 ft. sled pull (use straps or rings)
60 double unders
8 strict handstand pushups
10 double DB overhead lunges 40/25 lbs
10/8 cal ski
10/7 cal assault bike
EVF360
Part A
4 rounds for quality:
5 weighted pullups (light band if unloaded and assisted)
10 KB goblet hold good mornings
16 hollow rocks with KB held overhead
10 barbell bent over rows
Part B
18 min alternating EMOM:
40 ft. sled pull (use straps or rings)
60 double unders
8 strict handstand pushups / pike pushups
10 double DB overhead lunges 40/25 lbs
10/8 cal ski
10/7 cal assault bike