Warm up
3 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 ring rows
5 cal ski
Upper Body Strength
12 min alternating EMOM
8-10 DB bench presses
20 alternating KB gorilla rows
8-10 strict pullups
Conditioning
Every 4 min for 3 rounds:
200m run
15 plate ground to overheads 45/35 lbs
15 handstand pushups
-- then, after the 3 rounds:
Every 4 min for 3 rounds:
200m row
15 burpees to plate
20 V-ups
EVF360
Part A
12 min alternating EMOM
8-10 DB bench presses
20 alternating KB gorilla rows
8-10 strict pullups
Part B
Every 4 min for 3 rounds:
200m run
15 plate ground to overheads 45/35 lbs
15 handstand pushups
-- then, after the 3 rounds:
Every 4 min for 3 rounds:
200m row
15 burpees to plate
20 V-ups