Warm up
3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides
Overhead Squats
Every 2 min for 8 sets:
2 overhead squats
Conditioning
For time
42-30-18 wall balls 20/14 lbs, 10/9 ft.
21-15-9 double DB push presses 50/35 lbs
21-15-9 pullups
Time cap: 17 min
EVF360
Part A
5 rounds for load and quality:
10 alternating double DB front rack box step ups
10 bent over Y-Raises with small plates
5 dragonflies
Time cap: 18 min
Part B
For time
42-30-18 wall balls 20/14 lbs, 10/9 ft.
21-15-9 double DB push presses 50/35 lbs
21-15-9 pullups
Time cap: 17 min