Warm up

3 rounds:

5 scap pushups

5 inch worms

5 scap pullups

25 jumping jacks

Pump session

16 min alternating EMOM:

Max banded chest to bar pullups (strict)

12 seated DB Arnold presses AHAP.

15 barbell curls 45/35 lbs

12 DB bench presses AHAP

Note: rotate through the ‘push-pull’ movements every minute. The pressing movements should be done unbroken

Conditioning

16 min alternating EMOM:

12 wall balls 20/14 lbs

12/9 cal ski

12 plate ground to overheads 35/25 lbs

12 burpees to 6″ target

EVF360

Part A

16 min alternating EMOM:

Max banded chest to bar pullups (strict)

12 seated DB Arnold presses AHAP.

15 barbell curls 45/35 lbs

12 DB bench presses AHAP

Note: rotate through the ‘push-pull’ movements every minute. The pressing movements should be done unbroken

Part B

16 min alternating EMOM:

12 wall balls 20/14 lbs

12/9 cal ski

12 plate ground to overheads 35/25 lbs

12 burpees to 6″ target