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 (burnout/high reps muscle endurance)
BB- different rx each section
DB-Rx50/35
-BB curls 65/35
-DB sissy squats
- shoot throughs
-BB Bentover Row palms in 115/65
-DB OH Lunge
-v-ups
-BB sumo Squats 185/115
-DB Snatches
-Burpee over BB
Cash out run 1 lap
Workout Back Squat On the 2:00 x 5 Sets: 3 Back Squats * 5 Second Negative * Build In Weight "Pay It Forward" AMRAP 15: 55 Wallballs (20/14) 55 Kettlebell Swings (53/35) 55 Box Jumps (24"/20") Acc
Bench press Build to a heavy set of 4 Every 2min by 5 sets EMOM 20 min Coaches (if needed take a 2 min break after the 3rd lap.) Equals 4 laps around all movements Mixture of upper, lower and cardio m
Bench press Build to a heavy set of 4 Every 2min by 5 sets Workout "Heart & Swole" 10 Rounds For Time: 5 Strict Pull-ups 10 Dumbbell Floor Press (50/35)'s 15/12 Calorie Bike Erg Time Cap: 30 Minutes