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 85%
Conditioning
15 min AMRAP:
3 double DB shoulder to overheads 50/35 lbs
6 Chest-to-bar pullups
9 box jumps over 24/20 in
Goal: 9+ rounds
EVF360
Part A
18 min to complete 4-5 rounds of the following, for max load:
8 double KB bench presses
8 bent over DB rear flyes
1 min plank hold
8 tempo ring rows with 3131
Part B
15 min AMRAP:
3 double DB shoulder to overheads 50/35 lbs
6 Chest-to-bar pullups
9 box jumps over 24/20 in
Goal: 9+ rounds