3 sections
3 movements per section
3 laps per section
Mix of upper & lower body movements with a cardio or core finisher.
Lap 1: 2 sets overload the muscle (strength)
Lap 2&3: 1 set (burnout/high reps muscle endurance)
BB-Rx115/85 DB-Rx35/25
Sec1
BB push-ups
DB Staggered split squat
BB ab rolls
Sec2
BB DL x2 BB row x2
DB single arm Thrusters
10 mtn climbers 1 burpee
Sec3
BB Front squats
DB bear rows
DB squat swings
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