Warm up
6 min AMRAP:
20 band pullaparts
5 per side half kneeling KB bottom up presses
5 power squat jump for height
Pressing Strength
Part A - Shoulder press
Every 2:30 min for 3 rounds: 8 shoulder presses
Your first set should be around 70% of 1RM shoulder press. Refer to our weights from 2 weeks ago with drop sets for guidance.
Part B - Push press
Every 2:30 min for 4 rounds: 6 push presses
Your first set should be around 75% of 1RM push press. Refer to our weights from 2 weeks ago with drop sets for guidance. If you don't have a recent 1RM push press, you can estimate it by adding 20% to your shoulder press 1RM.
Conditioning
3 stations of tabata, 2 min of rest/transition between stations:
Station 1 - Tabata bench press 135/95 lbs
Station 2 - Tabata double unders
Station 3 - burpee box jumps 24/20 lbs
Note: Perform a full tabata on one station, then transition to another. One tabata session is 8 rounds of 20 sec work / 10 sec rest, which lasts 4 min in total.
For the bench press, your chosen weight should allow you to do a set of 10 unbroken. This would be around 60% of your 1RM. Stay on the bench, re-rack the bar each rest 10 sec rest interval.
EVF360
Part A
20 min alternating EMOM
10 double DB push presses (must be challenging but unbroken)
45 sec plank hold
10 bent over double DB Y raises
5 dragonflies
100 ft. double DB overhead carries
Part B
3 stations of tabata, 2 min of rest/transition between stations:
Station 1 - Tabata bench press 135/95 lbs
Station 2 - Tabata double unders
Station 3 - burpee box jumps 24/20 lbs
Note: Perform a full tabata on one station, then transition to another. One tabata session is 8 rounds of 20 sec work / 10 sec rest, which lasts 4 min in total.
For the bench press, your chosen weight should allow you to do a set of 10 unbroken. This would be around 60% of your 1RM. Stay on the bench, re-rack the bar each rest 10 sec rest interval."