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
Bench press
5x3
Work up to a heavy set for the day, in the range of 75-85%
Weighted pullups
5x3 - Refer to your performance 2 weeks ago. If still working on strict pullup, adjust to a tough version of a banded pullup
Conditioning
For time:
2-4-6-8-10 double DB front squats 50/35 lbs
20-40-60-80-100 double unders
1-2-3-4-5 wall walks
Time cap: 14 min
EVF360
Part A
20 min to perform 4-5 rounds for load and quality
5 bench presses (DB or barbell)
5 weighted ring rows (plate on hips) or 5 weighted pullups
80 ft. per side single KB farmer's carry AHAP
5 per side single DB bent over rows
Note: 80 ft. is over to the end of the room and back. Refer to your performance from 2 weeks ago.
Part B
For time:
2-4-6-8-10 double DB front squats 50/35 lbs
20-40-60-80-100 double unders
1-2-3-4-5 wall walks
Time cap: 14 min