Warm up
3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs
Bench Press
Every 2 min for 8 rounds:
2 bench presses
Build up to a heavy set of 8 for the day. Aim for about 85-90% of estimated 1RM
Conditioning
15 min AMRAP:
400m run
15 pullups
6 power cleans 135/95 lbs
Goal: 3.5 rounds
EVF360
Part A
8 rounds, not for time:
5 DB bench presses
10 abmat situps
10/8 cal row AFAP
Time cap: 18 min
Part B
15 min AMRAP:
400m run
15 pullups
6 double KB cleans 24/16 kg
Goal: 3.5 rounds