Warm up

2 rounds:

5 PVC Cuban presses

5 per side KB bottom up presses

10 alternating thoracic rotations in squat

10 jumping squats

Shoulder and push presses

Shoulder press: 5×3 at 87%

Push press: 5×3 at 87%

Long conditioning

Every 5 min for 4 rounds, each round for time:

500m/400m row

20 burpees box jumps over 24/20 in

— rest the remainder of the interval

EVF360

Part A

3 rounds for load:

8/arm half kneeling contralateral dumbbell press

100 ft. / side single arm dumbbell overhead carry

12 double KB push presses AHAP

Part B

Every 5 min for 4 rounds, each round for time:

500m/400m row

20 burpees box jumps over 24/20 in

— rest the remainder of the interval