Warm up
3 rounds of:
10 banded shoulder dislocates / passthroughs
10 scap pushups
200m row
10 empty-bar strict press
Strict Press & Push Press
6 supersets of 2 shoulder presses followed with 2 push presses
Build to a heavy superset, heavier than last week, with the same load on both lifts within a superset
Conditioning
16 min alternating EMOM:
10 handstand pushups (Rx+ wall facing)
10 box jumps 24/20 in
10 pullups
10 double Russian KBS 24/16 kg
EVF360
Part A
4 rounds for load and quality:
10 bent over DB rear flyes
5 per side KB/DB Turkish situps
10 double DB shoulder presses
20 sec per side Copenhagen plank hold
Time cap: 18 min
Part B
16 min alternating EMOM:
10 handstand pushups (Rx+ wall facing)
10 box jumps 24/20 in
10 pullups
10 double Russian KBS 24/16 kg