Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Bench Press
3x10
3x8
Note: We will be testing an 8RM next week. Build up to a challenging set of 10 in 3 sets today, then a heavy set of 8 in 3 sets for today.
Conditioning
In teams of 2, one partner working at a time, splitting as desired, 15 min AMRAP:
3 ring muscle ups
6 deadlifts 275/185 lbs
12 box jumps 30/24 in
Note: The bar should be heavy and challenging, yet not exceed 80% of your 1RM. Adjust the load accordingly to be able to maintain consistent sets of 3 with sound mechanics. Muscle up may be scaled to low ring muscle up transitions (see link), or 9 chest to bar pullups. The box should be at a challenging height
EVF360
Part A
6 rounds for quality and load:
10 bench presses (DB or barbell)
10 tempo ring rows 3131
10 DB chest flyes
20-30 sec of ring support hold or box support hold (See demo)
Part B
In teams of 2, one partner working at a time, splitting as desired, 15 min AMRAP:
12 pullups
24/20 cal row
12 box jumps 30/24 in
24 double KB deadlifts 32/24 kg