Warm up

2 rounds:
12 plank transitions
12 duck walk steps
30 sec/side front rack banded stretch
12 KB goblet good mornings

Back squat

6×5 at 70% across

Bench press

Bench Press 10-8-6-4-2
Increasing to a challenging weight for the day as the reps go down

Conditioning

10 min AMRAP:
4 devil presses 50/35 lbs
8 double DB front squats 50/35 lbs
12 double DB push presses 50/35 lbs

EVF360

Part A
3 rounds for load and quality:
10 DB bench presses
10 single DB alternating box steps up 24/20 in
10 reps of 1 & 1/4 KB goblet squats
10 double DB overhead triceps extensions

Part B
10 min AMRAP:
4 devil presses 50/35 lbs
8 double DB front squats 50/35 lbs
12 double DB push presses 50/35 lbs