Warm up
3 rounds:
5 no-push-up burpees
5 scap pushups / scap HSPU
10 banded face pulls
10 alternating box step ups
Then, build up your bench press and deadlift weight
Deadlift & Bench Press (20 min)
Alternate between lifts each set
5x3 at 60% of 1RM
Conditioning
For time, 21-18-15-12-9-6-3 reps of:
Cal row or ski (Same machine across)
Pushups
Time cap: 14 min
EVF360
Part A
18 min " AMRAP", rotating through:
6 right arm single arm DB floor presses 50/35 lbs
6 left arm single arm DB floor presses 50/35 lbs
6 right arm DB Turkish situps 50/35 lbs
6 left arm DB Turkish situps 50/35 lbs
6 right arm DB suitcase deadlifts 50/35 lbs
6 left arm DB suitcase deadlifts 50/35 lbs
12 single DB box steps over 24/20 in, 50/35 lbs
Part B
For time, 21-18-15-12-9-6-3 reps of:
Cal row or ski (Same machine across)
Pushups
Time cap: 14 min