Warm up

3 rounds of:
5 Inchworm with Push-ups
20 band pull aparts
5/side half kneeling bottom up KB presses
5/side single KB sotts presses

Bench Press

5×8

Conditioning

“Nancy”
5 rounds for time:
400m run
15 overhead squats 95/65 lbs
Time cap: 20 min

EVF360

Part A
15 min alternating EMOM:
8 DB bench presses
50 ft. per arm single KB overhead carry
20 alternating single leg V-ups

Part B
“Plate Nancy”
5 rounds for time:
400m run
20 plate overhead lunges 45/35 lbs
Time cap: 20 min