Warm up
3 rounds:
10/side single arm KB swings
5/side single KB thrusters
5/side windmills
Overhead Press & Push Jerk
Part A - Shoulder Presses
Every 2 min for 4 rounds:
3 shoulder presses
Start on your first set at around 75% and build to a heavy set of 3 on the 4th set, increasing from last week.
Part B - Push Jerks
From the ground, every 2 min for 4 rounds:
3 push jerks at 80% of your recent C&J 1RM, across all sets
Conditioning
Every 4 min for 4 rounds:
400m run
10 alternating single DB devil presses 50/35 lbs
2 wall walks
EVF360
Part A
20 min to perform 4-5 rounds of:
12 alternating DB renegade rows
8 dumbbell pullovers
8 DB curls + Arnold presses
6 per side single DB half kneeling presses
Part B
Every 4 min for 4 rounds:
400m run
10 alternating single DB devil presses 50/35 lbs
2 wall walks