Warm up

2 rounds:

10 scap pushups

10 banded face pulls

5/arm dumbbell Z-presses

10 alternating single dumbbell overhead lunges

Pressing Accessory

15 min alternating EMOM:

8 seated behind the neck barbell shoulder presses 65/45 lbs

10 DB floor presses (light to moderate weight)

20 triceps band pull down

Conditioning

Every 5 min for 3 rounds:

500m/400m row

30 sec plank hold

15 pushups

10 single DB thrusters 50/35 lbs (one bell of the dumbbell in each hand)

EVF360

Part A

Every 5 min for 3 rounds:

500m/400m row

30 sec plank hold

15 pushups

10 single DB thrusters 50/35 lbs (one bell of the dumbbell in each hand)

Part B

16 alternating EMOM:

16 alternating DB plank pull throughs

12/9 cal Ski

3 wall walks

16 overhead plate lunges 35/25 lbs