Warm up

“Baseline warm-up” – one time through:

500m row

40 air squats

30 situps

20 pushups

10 pullups

Time cap: 8 min

Pulling strength

15 min alternating EMOM:

8 bent over supinated barbell rows

16 kneeling PVC straight arm banded pull downs

16 alternating DB curls (8/arm)

Conditioning

Every 3 min for 5 rounds:

15 wall balls 20/14 lbs

10/8 cal row

5 double DB devil presses 50/35 lbs

EVF360

Part A

15 min alternating EMOM:

8 bent over double KB rows (thumbs pointing forward)

16 kneeling PVC straight arm banded pull downs

16 alternating DB curls (8/arm)

Part B

Every 3 min for 5 rounds:

15 wall balls 20/14 lbs

10/8 cal row

5 double DB devil presses 50/35 lbs

Bodybuilding express

20 min alternating EMOM, performed as 40 sec work, 20 sec rest/transition, rotate through the following movements for max reps:

Seated Arnold presses

Lying DB pullovers

Standing DB hammer curls

Strict toes to bars or leg raises

Double KB front rack walking lunges

Note: the weight should be very challenging to work continuously for 40 sec (i.e. you should not be able to keep the 40 sec unbroken). There are a total of 4 rounds at each station.