Warm up

2 rounds:

10 alternating box step ups

10/arm single arm KBS

5 inch worms with pushups

Bodybuilding / Midline / Bench press

Using your estimated Bench press 1RM from Thursday 3/17, perform**:

8 bench presses at 70%

6 bench presses at 75%

4 bench presses at 80%

3 bench presses at 82.5%

3 bench presses at 85%

then, 10 bench presses at 65% pushing up as fast as possible

** after each set, including last, do 10 alternating DB renegade rows

Time cap: 20 min

General Physical Preparedness

For time:

50-35-20 reps of:

Wall balls

ab-mat situps

— rest 5 min, then:

50/40 Cal row

50 single DB box step ups 50/35 lbs, 24/20 in

Time cap: 22 min

EVF360

Part A

In 20 min, perform 5 rounds of the following:

20 alternating double DB floor wipers

20 DB plank pull throughs

20 seated alternating DB shoulder presses (hold the other DB in front rack position and alternate arms on the press)

Part B

For time:

50-35-20 reps of:

Wall balls

ab-mat situps

— rest 5 min, then:

50/40 Cal row

50 single DB box step ups 50/35 lbs, 24/20 in

Time cap: 22 min