Warm Up
Upper Body Strength
Bench Press 5-4-3-2-1 then….
3 Sets
:20 sec Ring Support
:20 sec Bar Hang
:10 Bottom of Bench Hold (pump out as many reps as possible after the the hold)
*increase weight each
1st set 50%
2nd set 55%
3rd set 60%
Heavy Box Back Squats
Emom x 10
-Minutes 1-4 …..3 Heavy 80% or 1 rep
-Minute 5-7 …….2 Heavier Bench Squats @ 90%
-Minutes 7-10 ……1 Rep @ 100% of 1 Rep Max
Cardio Sprints ..
Emom x 8
1. Odd Min. :15 sec ALL Out sprint for cals on bike
2. Even Min: 24 Lateral Lunges
Done!
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