Warm up
6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row
Banded Deadlifts
5x2 at 80%
Incline DB bench press
3x10 with one side of the bench on two 45 lbs plate
Conditioning
In teams of 2, for time, splitting evenly:
30-20-10 reps of:
Bench presses 135/95 lbs
Cal Row
Double DB box steps over 50/35 lbs
Time cap: 16 min
EVF360
Part A
16 min alternating EMOM:
8 inclinde DB bench presses
12 double KB deadlifts
12 ring rows
12/10 cal ski
Part B
For time, 30-20-10 reps of:
Double DB floor presses 50/35 lbs
Cal Row
Double DB box steps over 50/35 lbs
Time cap: 16 min