Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Push Press
Part A - 6 min to build to a heavy rep around 80-85%.
Part B - 3x3 at 95% of today's heavy rep
Bench Press
3x4 at 80% of estimated 1RM across
Conditioning
For time:
100/80 cal row
50 handstand pushups
50 deadlifts 155/105 lbs
Time cap: 15 min
Scaling: Handstand pushups should be managed in sets of 8-10. Scale to other options or lower the rep volume to complete the movement in 4 min or less. Aim for large sets on the deadlifts, completing the 50 reps in 4-5 sets at most.
EVF360
Part A
18 min to perform 4 rounds for load and quality:
10 double DB Z-presses
15 seated double DB front raises
20 alternating DB renegade rows
25 hollow rocks with plate in hands
Part B
3 sets of 5 min AMRAP:
20 Russian KBS 32/24 kg
15/12 cal row
10 pushups
-- rest 1 min between ARMAPs, continue where you left off