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 80%
Conditioning
3 rounds, each for time, of:
20/16 cal row
50 ft. burpee broad jumps
15 box jumps over 24/20 in
50 ft. burpee broad jumps
20/16 cal row
-- rest 90 sec between each round
Time cap: 22 min
EVF360
Part A
15 min alternating EMOM:
15/12 cal row
10 DB bench presses
Rest
Part B
3 rounds, each for time, of:
20/16 cal row
50 ft. burpee broad jumps
15 box jumps over 24/20 in
50 ft. burpee broad jumps
20/16 cal row
-- rest 90 sec between each round
Time cap: 22 min