Warm up
3 min cardio of choice performed as 30 sec work, 15 sec rest, with 4 working intervals
Then, 6 min to rotate through:
5/side thoracic extensions
5 KB Turkish situps per side
20 band pullaparts
Shoulder press
5x3
Work up to a heavy set for the day, in the range of 75-85%
Deadlift
Build up to and perform 5 singles between 80% and 85% of 1RM
Conditioning
For time:
10-8-6-4-2-4-6-8-10
Wall balls 20/14 lbs
Handstand pushups
Time cap: 9 min
Scaling: hand release pushups or pike pushups
EVF360
Part A
18 min to perform 4-5 rounds for load and quality
8 DB Z-presses
160 ft. double KB farmer's carry AHAP
8 DB chest flyes
16 double KB sumo deadlifts
Part B
10 rounds for time:
5 pullups
10 pushups
10 wall balls 20/14 lbs
Time cap: 18 min