Warm up
3 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 ring rows
5 cal ski
Upper Body Strength
4 rounds for load:
8 alternating DB bench presses per arm (holding the other DB in lockout)
8 double DB tempo bent over row (3131)
8 per side KB Turkish situps
Conditioning
Every 4:30 min for 4 rounds, each round for time (score is slowest round):
500m/400m row
21 Russian KBS 32/24 kg
12 V-ups
-- rest the remainder fo the interval
EVF360
Part A
4 rounds for load:
8 alternating DB bench presses per arm (holding the other DB in lockout)
8 double DB tempo bent over row (3131)
8 per side KB Turkish situps
Part B
Every 4:30 min for 4 rounds, each round for time (score is slowest round):
500m/400m row
21 Russian KBS 32/24 kg
12 V-ups
-- rest the remainder fo the interval