Warm up

3 rounds or 6 min

5 inch worms with pushup

10 alternating plank extensions

10 A-frame toe touches

5 barbell push presses

Push press

10 min EMOM:

1 Push press at 85%

Conditioning

Every 4 min for 4 rounds, each for time:

500m/400m row (2min cap)

15 box jumps 24/20 in

15 double DB push presses 35/25 lbs

EVF360

Part A

4 rounds: 40 sec work, 20s rest, alternating between:

Plate Russian twists 35/25 lbs

Plate Ground to overheads 35/25 lbs

Plate overhead triceps extensions 35/25 lbs

Part B

Every 4 min for 4 rounds, each for time:

500m/400m row (2min cap)

15 box jumps 24/20 in

15 double DB push presses 35/25 lbs