Warm up

6 min alternating EMOM:

45 sec row

5/side KB floor press + Turkish situps

12 plate overhead squats

Shoulder press and DB bench press

3 supersets:

5 shoulder presses at 50% of 1RM

8 DB bench presses with around 20% of your 1RM bench press in each hand

Use your estimate 1RM for the shoulder press. For the DB bench press, if your conventional bench press 1RM is 150 lbs, you should have ~30# DB in each hand.

Time cap: 12 min

Conditioning (24 min)

4 rounds, 1 min per station, 30 sec rest between stations, for max reps (FGB style):

Strict handstand pushups or pike pushups/DB Z-presses

Box jumps over 24/20 in

Banded triceps pull downs

Ski calories

EVF360

Part A

12 min alternating EMOM:

18 DB plank pull throughs

15 double DB push presses

12 DB floor presses

Part B

4 rounds, 1 min per station, 30 sec rest between stations, for max reps:

Strict handstand pushups or pike pushups/DB Z-presses

Box jumps over 24/20 in

Banded triceps pull downs

Ski calories