Warm up
2 rounds of:
1 min cardio of choice
5 cobra pushups
5 per side KB bottom up presses
5 strict hanging knee raises
Bench Press
Every 2 min for 8 rounds:
4 bench presses at 65%
Conditioning
For time:
27-21-15-9 reps of:
Double DB box step overs 40/30 lb, 24/20 in
Cal row
Handstand pushups
Time cap: 16 min
EVF360
Part A
18 min to complete 4-5 rounds of the following, for max load:
100 ft. double DB overhead carry
10 double DB bench presses
1 min plank hold
10 weighted ring rows
Part B
For time:
27-21-15-9 reps of:
Double DB box step overs 40/30 lb, 24/20 in
Cal row
Handstand pushups
Time cap: 16 min