Warm up
2 rounds:
5 yoga pushups
20 alternating plank shoulder taps
10 PVC sotts presses
10 jump squats
Pressing Strength
Part A - Shoulder press
Every 2:30 min for 3 rounds: 6 shoulder presses
Set 1: 75%, Set 2: 77.5%, Set 3: 80%
Part B - Push press
Every 2:30 min for 4 rounds: 4 push presses
Set 1: 75%, Set 2: 80%, Set 3: 85%, Set 4: 82.5%
Conditioning
16 min alternating EMOM:
200m run
20 single DB push presses 50/35 lbs (10/side)
12 double KB swings 24/16 kg
Rest
EVF360
Part A
18 min to perform 4-5 rounds for load and quality:
10 seated DB curls + press
50 ft. per side single KB farmer's carry AHAP
10 DB bench presses
10 per leg single leg pike lifts
Part B
16 min alternating EMOM:
200m run
20 single DB push presses 50/35 lbs (10/side)
12 double KB swings 24/16 kg
Rest