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3xs:
10/8 Bike or Row Calories
10 Bootstrappers
10ea. Kneeling Shoulder Tap
5ea. Stagger Push Up
20ea Lateral Banded Walk
10 Banded Squats
Prime 1x:
10 BB Back Squat
10 BB Bench Press
5 Back Squat 45%
5 Bench Press 45%
4 Back Squat 55%
4 Bench Press 55%
3 Back Squat 65%
3 Bench Press 65%
2 Back Squat 75-80%
2 Bench Press 75-80%
EMOM 6 min
Min 1: 3 Back Squat (80-85%)
Min 2: 3 Bench Press (80-85%)
Notes: Go Immediately into the next 6 min EMOM.
EMOM 6 min
Min 1: 5 Back Squat (75-80%)
Min 2: 5 Bench Press (75-80%)
EMOM 6 min
Min 1: 3 Back Squat (75-80%)
Min 2: 3 Bench Press (75-80%)
EMOM 6 min
Min 1: 5 Back Squat (65-70%)
Min 2: 5 Bench Press (65-70%)
Notes: Go Immediately into the next 6 min EMOM.
EMOM 6 min
Min 1: 3-6 DB or KB Squat
Min 2: 3-6 DB Bench Press
EMOM 6 min
Min 1: 5-10 DB or KB Squats
Min 2: 5-10 DB Bench
Notes: Go Immediately into the next 6 min EMOM. Use the heaviest weight that you can. If you don’t don’t have enough loading try going on a tempo of :03sec down and a fast up.
EMOM 6 min
Min 1: Max Squat Jumps
Min 2: Max Push Ups
Notes: Go Immediately into the next 6 min EMOM.
EMOM 6 min
Min 1:Max Jumping Lunges
Min 2: Max Dips
3 Rounds for Quality
5 Double KB Russian Swing
:20 sec Double KB Front Rack Hold
5 Double KB Shoulder to OH
:20 sec Double KB Overhead Hold
Notes: Rest as Needed Between Sets. Athlete Chooses the weight.
3xs:
15ea side lying leg raise
15ea banded clam shell
