Warm up
3 rounds of:
10 banded shoulder dislocates / passthroughs
10 scap pushups
200m row
10 empty-bar strict press
Strict Press & Core
4 sets of each:
3 shoulder presses - 1st set at 40%, 2nd at 50%, 3rd and 4th at 60% - use estimates from SugarWOD based your recent logs.
20 alternating DB plank pull throughs
30 sec star plank hold per side
Conditioning
7 rounds for time, each round with a prescribed rep scheme (see each movement):
6-8-10-12-10-8-6 deficit pushups 2 in deficit
12-16-20-24-20-16-12 alternating reverse KB goblet lunges 24/16 kg
6-8-10-12-10-8-6 pull ups
Time cap: 16 min
Scaling: deficit pushup alternatives: regular pushups, box pushups or band assisted pushups
EVF360
Part A
16 min to perform 4-5 sets of:
100 ft. double DB overhead carry (light, focus on form)
10 double DB seated presses
20 alternating DB plank pull throughs
30 sec star plank hold per side
Part B
7 rounds for time, each round with a prescribed rep scheme (see each movement):
6-8-10-12-10-8-6 deficit pushups 2 in deficit
12-16-20-24-20-16-12 alternating reverse KB goblet lunges 24/16 kg
6-8-10-12-10-8-6 pull ups
Time cap: 16 min
Scaling: deficit pushup alternatives: regular pushups, box pushups or band assisted pushups