Warm up
2 min cardio of choice then 3 rounds of:
5 inch worms
5 per side half kneeling KB bottom up presses
5 PVC Cuban presses
EVF Games 2026 - Workout 3
5 rounds of 4 min AMReps:
400m run
40 single DB deadlifts 50/35 lbs
Max bench presses in the remaining time 135/95 lbs
-- rest 4 min between each round
UES strength
Warm Up
2 Rounds
5/letter of I,Y,T
10 Banded Pass Throughs
15 Banded Pull-Aprts
10 Push-ups
Bench Press:
1st Round: 10 reps @ Empty Bar
2nd Round: 10 reps @ Light weight
Bench Press
Every 2:00mins for 7 Sets:
Work up to 3 Rep Max
Rep 1: Pause for 3 seconds at the bottom (chest)
Reps 2-3: No Pause
*Start around 60% of 1 Rep Max
Chest Accessories
Every 4:00min for 3 Rounds:
5/arm Incline Bench Atl DB Bench
10 Deficit Push-Ups
15 Banded Tricep Extensions
20 Banded Face-pulls
Core Work
Tabata Style (8 sets fo 20sec Work for AMRAP + 10sec Rest)
Single KB Side Bends
KB Plank Pull Through