Warm up

2 rounds:

6 T-pushups (3 each arm)

5 yoga pushps

4 V-ups

3 wall walks

Bodybuilding / Midline / Bench press

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

10 bench presses at 65%

10 bent over barbell rows

10 strict toes-to-bar

Time cap: 20 min

Conditioning

5 rounds of 2min AMReps, with 2 min rest between rounds:

20 double DB box step overs 24/20 in, 50/35 lbs

Max wall balls in remaining time 20/14 lbs

The goal is to finish the steps over in about 1 min. Scale the weight on the DB accordingly to allow you to move efficiently and get to the wall ball with 45-50 sec left each interval

EVF360

Part A

Every 3 min for 6 rounds:

12/10 cal row

12 DB bench presses

12 ring rows

— rest the remainder of the interval

Part B

5 rounds of 2min AMReps, with 2 min rest between rounds:

20 double DB box step overs 24/20 in, 50/35 lbs

Max wall balls in remaining time 20/14 lbs

The goal is to finish the steps over in about 1 min. Scale the weight on the DB accordingly to allow you to move efficiently and get to the wall ball with 45-50 sec left each interval