Timer 11. 40:20 3 sets 2 laps
*Fatigue to failure point on each set.
-Paired stations, lower body paired with and upper body in each station.
3 stations
-Rig-Back Squat - RPE 8 (rate perceived exertion 1-10scale)
-DB incline Bench press 60-70/35
-DB Bulgarian split squats (back foot elevated on bench) 40/30
-rip 60 tricep extensions
- wallball hamstring curls
-KB bent-over rows Alt 50/35
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets