Warm up

3 rounds:

5 floor slides

5 pronated snow angels (on your stomach)

30 sec handstand hold / wall walk hold

10 groiners

Shoulder press and Tempo DB bench press

5 supersets:

7 shoulder presses

10 tempo DB bench presses 3030

Start around 60% on the shoulder press and build up to a heavier set than last week, when we did sets of 8. Use DB weight that allows to maintain the tempo up and down, this is 2 more reps than last week

Time cap: 18 min

Conditioning

6 rounds for time:

12 double DB hang cleans 50/35 lbs

12 double DB push presses 50/35 lbs

12 push-ups

Time cap: 15 min

EVF360

Part A

5 supersets:

8 DB Z-presses

10 tempo DB bench presses 3030

Build up on weight throughout, but the load should allow you to maintain a straight back on the Z-presses and the tempo on the bench presses. If you did last Monday’s workout, this is 2 more reps on the bench presses

Time cap: 16 min

Part B

6 rounds for time:

12 double DB hang cleans 50/35 lbs

12 double DB push presses 50/35 lbs

12 push-ups

Time cap: 15 min