Warm up

1 min pigeon stretch per side, then:

2 rounds:

2 wall walks

4 yoga pushups

6 cal ski

8 ring rows

Bodybuilding / Midline / Bench press

18 min to complete 4 rounds of:

12 alternating single arm DB bench presses (hold other DB in lock out position – 6 per arm)

20 sec per side offset barbell hold

10 standing snow angels with 5/10 lbs plates in hands

20 kneeling triceps band pull down

Notes:

Offset barbell hold – start light! – https://www.youtube.com/watch?v=xdT0RAvZLx8

Standing snow angels – https://www.youtube.com/watch?v=3cUPsMm4QD4

General Physical Preparedness

4 rounds for time:

25 back squats 75/55 lbs (from the ground)

20 ab-mat situps

15 pushups

10 shoulder to overheads 75/55 lbs

5 burpees

Time cap: 16 min

Goal: 12-13 min

EVF360

Part A

18 min AMRAP:

6 right arm single arm DB floor presses 50/35 lbs

6 left arm single arm DB floor presses 50/35 lbs

6 right arm DB Turkish situps 50/35 lbs

6 left arm DB Turkish situps 50/35 lbs

12/10 cal row

12 single DB box steps over 24/20 in, 50/35 lbs

Part B

4 rounds for time:

25 KB goblet squats 16/12 kg

20 ab-mat situps

15 pushups

10 single KB shoulder to overheads 16/12 kg (5/arm)

5 burpees

Time cap: 16 min