Warm up
2 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 inch worms with pushups
Pressing Strength
Take 15 min to find a push press 1RM
Conditioning
12 rounds for time:
2 double DB devil presses 50/35 lbs
4 double DB overhead lunges 50/35 lbs
6 double DB push presses 50/35
Time cap: 20 min
Note: you must use the same dumbbells for all 3 movements. Adjust accordingly for the overhead lunges. Alternatively, scale to plate overhead lunges.
EVF360
Part A
15 min alternating EMOM:
12/10 cal row
12 double DB Z-presses
12/10 cal ski
12 deficit pushups, 2 inches deficit
20 sec per side side plank hold
Note: Scale the deficit pushups to band assisted deficit pushups and/or pushups with knees down.
Part B
12 rounds for time:
2 double DB devil presses 50/35 lbs
4 double DB overhead lunges 50/35 lbs
6 double DB push presses 50/35
Time cap: 20 min
Note: you must use the same dumbbells for all 3 movements. Adjust accordingly for the overhead lunges. Alternatively, scale to plate overhead lunges.