Warm up
2 rounds of:
1 min cardio of choice
5 cobra pushups
5 per side KB bottom up presses
5 strict hanging knee raises
Bench Press
Every 2 min for 8 rounds:
2 bench presses at 87.5%
Conditioning
For time:
1,000m run
1,000m/800m ski/row
-- rest 1 min
1,000m/800m ski/row
500m/400m ski/row
-- rest 1 min
500m run
500m/400m ski/row
Time cap: 25 min
EVF360
Part A
16 min alternating EMOM:
1 Turkish Get up per side
20 KB Russian twists
100 ft. per arm KB waiter carry
10 DB bench presses AHAP
Part B
For time:
1,000m run
1,000m/800m ski/row
-- rest 1 min
1,000m/800m ski/row
500m/400m ski/row
-- rest 1 min
500m run
500m/400m ski/row
Time cap: 25 min