Back squats
6x5 70-80% of 1RM
in-between each set 10 curls and press 30/20#
Rig 15min - running timer
switch bars for bent over rows.
circuit 45:20 *top timer in strength
Upper body:Back and Biceps
Lower body: Quads
3 laps 2sets 2laps 1set 1 lap
BB Bentover Rows #95/65-115/75-135/95
DB box Step overs 50/35#
DB Close grip chest press (find failure)
Plate OH sit up press
DB bench pull back overs- laying down arms extended over head
Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rou
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, low
2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re
