Warm up
3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs
Bench Press & accessories
3 sets of each:
5 bench presses - first set at 40%, second at 50%, third at 60%
10 double DB bent over rows
100 ft. per side single KB farmer's carry
Conditioning
5 rounds for time:
20 single KB deadlifts 24/16 kg
15/12 cal row
10 KB snatches 24/16 kg
5 strict ring dips
Time cap: 18 min
EVF360
Part A
3 rounds for load and quality:
10 DB bench presses
10 double DB bent over rows
100 ft. per side single KB farmer's carry
Part B
5 rounds for time:
20 single KB deadlifts 24/16 kg
15/12 cal row
10 KB snatches 24/16 kg
5 strict ring dips
Time cap: 18 min