Warm up
3 rounds
Cuban presses with 5# weight plates in each hand
Wall facing squats (toes as close to the wall as possible, hands overhead)
50 ft. bottom up single KB carries per arm
Pressing Strength
Part A - Shoulder press
Every 2:30 min for 3 rounds: 4 shoulder presses
Set 1: 80%, Set 2: 82.5%, Set 3: 85%
Part B - Push press
Every 2:30 min for 4 rounds: 2 push presses
Set 1: 80%, Set 2: 85%, Set 3: 90%, Set 4: 92.5%
Conditioning
4 rounds of 3 min AMReps:
400m run
AMReps KB snatches in remaining time 24/16 kg
-- rest 1 min between round
EVF360
Part A
For max reps, 4 rounds, 40 sec work, 20 sec rest, rotating through (20 min total):
Ski for calories
KB Turkish situps 24/16 kg, right arm
Double DB shoulder presses 35/25 lbs
Row for calories
KB Turkish situps 24/16 kg, left arm
Part B
4 rounds of 3 min AMReps:
400m run
AMReps KB snatches in remaining time 24/16 kg
-- rest 1 min between round