Warm up

3 rounds:

10 no-push-up burpees

10 scap pushups / scap HSPU

10 banded face pulls

Time cap 7 min

Bodybuilding / Midline / Bench press

Using your estimated Bench press 1RM from Thursday 3/17, perform 5 rounds of the following, rotating through movements:

12 bench presses at 60%

12 standing BB curls

6/arm DB Turkish situps

20 banded triceps pushdowns

Time cap: 24 min

Conditioning

12 min AMRAP:

48 double unders

24 alternating DB snatches 50/35 lbs

24 single arm DB overhead lunge steps**

** switch arm as desired

2X single unders

EVF360

Part A

12 min AMRAP:

48 double unders

24 alternating DB snatches 50/35 lbs

24 single arm DB overhead lunge steps**

** switch arm as desired

2X single unders

Part B

5 min EMOM:

15/12 cal row

— rest 1 min

5 min EMOM:

20 med ball situps

— rest 1 min

5 min EMOM:

12 plate ground to overheads 45/25 lbs

— rest 1 min

5 min EMOM:

12 DB bench presses 50/35 lbs