Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Overhead Squat
5x6 - no tempo
Conditioning
3 rounds of 4 min AMRAP ladder , 2 min rest between rounds (reset every AMRAP):
2-4-6-8...
Burpees
Alternating DB snatches 50/35 lbs
Single DB box steps over 50/35 lbs, 24/20 in
Goal: 4+ rounds each time (finishing the round of 8 reps)
EVF360
Part A
18 min to perform 4-5 rounds of the following:
100 ft. double DB overhead carries
5 single KB bottom up presses per side
5 single KB/DB overhead squats per arm
10 bent over straight arm plate Y-raises
10 standing overhead plate triceps extensions
Part B
3 rounds of 4 min AMRAP ladder , 2 min rest between rounds (reset every AMRAP):
2-4-6-8...
Burpees
Alternating DB snatches 50/35 lbs
Single DB box steps over 50/35 lbs, 24/20 in
Goal: 4+ rounds each time (finishing the round of 8 reps)