Warm up
3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs
Bench Press
Every 90 sec for 10 sets
1 bench press
The 'rule' for today is that you may not decrease the load as you build. Once you have increased, you must stick with it, but no fail.
Conditioning
12 min AMRAP ladder:
10/8 cal row
1-2-3-4... power cleans 185/125 lbs
Scaling: Adjust the load to about 70% of your clean 1RM
EVF360
Part A
5 rounds for max reps:
Max unbroken set of double DB bench presses 50/35 lbs
Max distance unbroken double KB farmer's carry 24/16 kg
Part B
12 min AMRAP ladder:
10/8 cal row
1-2-3-4... double KB cleans 24/16 kg