Warm up
3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs
Bench Press
Take 18 min to find a new 1RM bench
Warm-up suggestion:
5 reps at 50%
3 reps at 70%
2 reps at 75%
then single reps at 80%, 85%, 90%, 95%...
Note: spotters are required for max attempts
Conditioning
For time:
27-21-15-9 reps of:
Thrusters 95/65 lbs
Toes to bars
Time cap: 15 min
Scaling: Adjust the loading so that you can do the first round in 3 sets or less, and others in 2 sets or less. Scale toes to bars to hanging knee raises
EVF360
Part A
18 min alternating EMOM (3 rounds):
10 double kettlebell bench presses
12/10 cal ski
Rest
10 double DB bent over rows
12/10 cal row
Rest
Part B
For time:
27-21-15-9 reps of:
Double DB thursters 50/35 lbs
Toes to bars
Time cap: 15 min
Scaling: Adjust the loading so that you can do the first round in 3 sets or less, and others in 2 sets or less. Scale toes to bars to hanging knee raises