Warm up

400m run, then:

2 rounds:

5 floor slides

5/side KB Turkish situps

5/arm KB upright rows

10 alternating T pushups

Push – Pull

Bench: 5×10 at 50-60% (base volume prep)

Pullups: 4 sets of 5 weighted pullups

Conditioning

10 min AMRAP ladder:

1-2-3-4… wall walks

4-8-12-16… wall balls 20/14 lbs

EVF360

9 min AMRAP ladder:

1-2-3-4… wall walks

4-8-12-16… wall balls 20/14 lbs

— Rest 3 min

9 min AMRAP ladder:

2-4-6-8… DB shoulder press 35/25 lbs

4-8-12-16… cal row

— Rest 3 min

9 min AMRAP ladder:

2-4-6-8… DB bent over rows 35/25 lbs

4-8-12-16… cal ski/bike