Warm up

2 rounds:

2 wall walks

4 yoga pushups

6 KB floor press + Turkish situps per side

8 cal ski

Bench press

5×2 at 77.5% across

Conditioning

For time:

20-15-10-5 pullups

80-60-40-20 double unders

— then, rest 2 min, before continuing with the following couplet:

20-15-10-5 reps of:

Push presses 115/80 lbs

Hang power cleans 115/80 lbs

Time cap: 19 min

EVF360

Part A

3 rounds for quality and load:

10 DB bench presses

15 seated double DB front raises

30 sec plank hold with arms on foam roller

Part B

For time:

20-15-10-5 pullups

80-60-40-20 double unders

— then, rest 2 min, before continuing with the following couplet:

20-15-10-5 reps of:

Double DB push presses 50/35 lbs

Double DB hang power cleans  50/35 lbs

Time cap: 19 min

Bodybuilding express

On a continuous running clock:

From 0:00 to 4:00 perform 3 rounds of:

8 double DB Arnold presses

8 double DB seated lateral raises

8 double DB seated bent over rear flyes

From 4:00 to 8:00 perform 3 rounds of:

15 banded prone hamstring curls

10 per leg single leg banded hip flexor pulls

From 8:00 to 12:00 perform 3 rounds of:

16 elevated feet glute bridges (use a box, not a bench)

8 bent over double DB rows

From 12:00 to 16:00 perform 3 rounds of:

6 double DB bench presses

18 calf raises (use a 45 lbs plate as a step)

From 16:00 to 20:00 perform 3 rounds of:

12 double DB deadlifts

12 double DB curls