Warm up
One time through:
2 min cardio machine
10 alternating box step ups
5 per side thoracic cage extensions
10 90/90 mobility moves
1 min cardio machine
5 Davinci plate raises
30 sec dead hang
Strength accessory
16 min to complete 4 sets of each movement, for quality:
10 double DB z-presses
5 strict toes to bars or weighted knee raises
10 double lateral DB raises
10 double DB front rack lunges (5/leg)
Post Murph 'Flush'
4 rounds, rotating through the stations, with 40 sec work, 20 sec rest/transition, for max reps:
Row for calories
Russian KBS 24/16 kg
Ski for calories
Alternating box steps up 24/20 in
Ab-mat situps
EVF360
Part A
16 min to complete 4 sets of each movement, for quality:
10 double DB z-presses
5 strict toes to bars or weighted knee raises
10 double lateral DB raises
10 double DB front rack lunges (5/leg)
Post Murph 'Flush'
4 rounds, rotating through the stations, with 40 sec work, 20 sec rest/transition, for max reps:
Row for calories
Russian KBS 24/16 kg
Ski for calories
Alternating box steps up 24/20 in
Ab-mat situps
--Rest 1 min between round