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:
3 bench presses at 70%
Conditioning
5 rounds for time:
50 double unders
20 alternating jumping lunges
XX double dumbbell shoulder to overhead 50/35 lbs **
-- rest 1min between each round
** reps on DB S2OH decrease by 3 each round:
21-18-15-12-9
Time cap: 18 min
The prescribed rest time is aimed at keeping each round fast and intense - SPRINT each round.
EVF360
Part A
18 min to complete 4-5 rounds of the following, for max load:
10 alternating single arm DB bench presses (hold other DB in lockout position)
10 double DB bent over row
15 sec per side Copenhagen plank hold
8 double DB seated presses AHAP
Part B
5 rounds for time:
50 double unders
20 alternating jumping lunges
XX double dumbbell shoulder to overhead 50/35 lbs **
-- rest 1min between each round
** reps on DB S2OH decrease by 3 each round:
21-18-15-12-9
Time cap: 18 min
The prescribed rest time is aimed at keeping each round fast and intense - SPRINT each round.