Warm up

2 rounds:

1 min on machine of choice

5 pronated snow angels (face down)

5 pushups with hands on DBs

5 DB floor presses

Bench press

10 min to work up to a heavy bench press for the day (Do not max out!) – ~90%

Then, 10 min to perform the following 3 sets:

4 reps at 80%

3 reps at 87.5%

2 reps at 92.5%

Interval conditioning

3 rounds of 4 min AMRAP with buy-in:

Buy-in: 30 box jumps over 24/20 in

Then AMRAP in the remaining time:

10 handstand pushups

10 shoulder to overheads 95/65 lbs

— rest 2 min between each round, reset the reps every time.

Scaling: Replace the handstand pushup with pike pushups, or scale to 1-2 abmats max.

EVF360

Part A

3 rounds of 4 min AMRAP with buy-in:

Buy-in: 30 box jumps over 24/20 in

Then AMRAP in the remaining time:

10 handstand pushups

10 double DB shoulder to overheads 35/25 lbs

— rest 2 min between each round, reset the reps every time.

Scaling: Replace the handstand pushup with pike pushups, or scale to 1-2 abmats max.

Part B

6 rounds of 2 min AMRAP, 1 min off between:

6 alternating DB snatches 50/35 lbs

12 DB Russian twists

18 alternating DB goblet hold lunges 50/35 lbs