Warm up
2 min cardio, then 2 rounds of:
5/side KB/DB windmills
5 pronated snow angels (face down)
5/side bottom up KB presses
10 hollow rocks
Overhead Press
Take 15 min to find a 2 reps max shoulder press
Suggested build up:
5 reps at 50%
3 reps at 60%
3 reps at 70%
3 reps at 75%
2 reps at 80%
2-3 singles building to ~90%
Then attempt a 2RM.
Use the first 10 min to warm-up to about 80-90% and the last 10 min for attempts.
Conditioning Benchmark Retest
Every 4 min for 3 rounds, each for time:
18/15 cal row
9 wall walks
Max snatches in the remaining time 135/95 lbs
-- Rest 2 min between rounds
Compare to Thursday Sept. 11th
EVF360
Part A
16 min alternating EMOM:
8 seated DB curl + Arnold presses
8 landmine rotations each way
8 lateral DB raises
8 DB bench presses
Part B
Every 4 min for 3 rounds, each for time:
18/15 cal row
9 wall walks
Max alternating DB snatches in the remaining time 50/35 lbs
-- Rest 2 min between rounds