Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees
Overhead Squats
5x3, building to a heavy but technically sound set
Unilateral Overhead Strength Accessory
Single arm DB shoulder press - 3 sets of 10 reps per arm
Conditioning
Every 3 min for 5 rounds:
250/200m row sprint
Max effort handstand hold (scale to plank hold)
EVF360
Part A
4-5 sets of each movement, for load and quality:
30-45 sec per arm of single arm KB overhead hold
12 plate ground to overheads
10 single arm DB shoulder press per arm
10 DB windmills per arm
Part B
Every 3 min for 5 rounds:
250/200m row sprint
10 alternating jumping lunges (5 per leg)
Max effort plank hold