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:
1 bench press at 90%
Conditioning
For time:
1,000m/800m row
25 handstand pushups
10 burpee over the rower
10 bar muscle ups
10 burpee over the rower
25 handstand pushups
1,000m/800m row
Time cap: 16 min
Scale: 3x pullups or ring rows
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:
1,000m/800m row
25 handstand pushups
10 burpee over the rower
10 bar muscle ups
10 burpee over the rower
25 handstand pushups
1,000m/800m row
Time cap: 16 min
Scale: 3x pullups or ring rows