Warm up
2 min cardio of choice then 3 rounds of:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Shoulder Press
Calculate a reference weight which is 105% of your recent 2RM shoulder press from the previous cycle. Using this as the reference, perform:
5 shoulder presses at 65% of the reference weight
5 shoulder presses at 75% of the reference weight
Max reps shoulder presses at 85% of the reference weight
Note: the last set should be to failure, i.e. when form breaks up or when you cannot get to full extension anymore.
Conditioning
Every 2 min for 20 min, alternating between:
28/22 cal row
10 burpees + max distance double KB farmer's carry in the remaining time [KB: 2x24/16kg or DB: 2x50/35 lbs]
EVF360
Part A
18 min to complete 4-5 rounds of the following, for max load:
10/side half kneeling bottom up KB presses
2 Turkish getups per arm
10 unbroken double KB push presses
Part B
Every 2 min for 20 min, alternating between:
28/22 cal row
10 burpees + max distance double KB farmer's carry in the remaining time [KB: 2x24/16kg or DB: 2x50/35 lbs]