Updated: Oct 7, 2022
Timer 8.3
full body burner
40:20
1st and 2nd lap - 2 sets
3rd Lap - 1 Set :Burner
Water break between 1st and 2nd lap. No water break between 2nd and 3rd.
Circling the room
-Mixture of upper body lower body cardio and core movements
Bikes
Landmine kneeling press
Box overs 24/20
DB Alt shoulder press iso hold
DB DL RPE 8-9
Rig pull-ups 3 second decent use bands
Fire hydrants bands
Flutter kicks
Rip 60 tricep extensions
Workout Front Squat Sets 1-4 build to 90% 2-6reps Set5: Max Repetitions of Front Squats @ 90% * To Technical Failure Circuit 40:20 2 sets 2 laps Movements: Box Jumps DB LU raises DB Back Flys LM squat
Close grip Bench press (triceps) 5 Sets For Total Load: 8 Close Grip Bench Press * Rest 2 Minutes Between Sets EMOM-every minute on the minute You have one minute to complete each rep or cal count. Th