Warm up

2 rounds:

6 T-pushups (3 each arm)

5 scap push ups

4 alternating plank extensions

3 wall walks

Bench press

Dumbbell bench press:

5×10

Build up throughout as long as the sets remain unbroken

** after each set of DB bench press, perform 5 wall ball push presses: a small dip followed by an explosive vertical throw of the ball, for height

Interval conditioning

Every 3 min for 5 rounds, resting 1 min between each round:

Buy-in: 20/15 cal row

then, in the remaining time of each round interval, AMRAP:

10 deadlifts at bodyweight

5 double DB squats 50/35 lbs

EVF360

Part A

Every 3 min for 5 rounds:

10 DB bench presses AHAP

15 wall balls 20/14 lbs

20 ab-mat situps

25 air squats

Part B

5 rounds for time:

20/15 cal row

15 pushups

10 KB deadlifts 24/16 kg

5 KB snatches per arm 24/16 kg

Time cap: 17 min