Warm up

2 rounds

5/side thoracic extensions

30 double unders

5 Cuban presses with 2.5/5 lbs plates in each hand

10 wall ball V-ups

Shoulder press

15 min to find a 1RM shoulder press

Suggested weight to build up: 5@ 50%, 3@70%, 2@ 80%, then singles

Interval conditioning

For max reps:

6 rounds

1 min double unders

1 min wall balls 20/14 lbs, 10/9 ft.

1 min rest

EVF360

Part A

10 min AMRAP:

6 pushups

90 ft. broad jumps (2 full length of the room)

12 toes-to-bars

Part B

For max reps:

6 rounds

1 min double unders

1 min double dumbbells hang power clean and jerks 35/25 lbs

1 min rest