Thursday PVF: Classic EMOM Circuit

Bench Press

Set 1: 6 Bench Press @ 61%

Set 2: 4 Bench Press @ 70%

Set 3: 2 Bench Press @ 79%

Set 4: 6 Bench Press @ 64%

Set 5: 4 Bench Press @ 73%

Set 6: 2 Bench Press @ 82%

Set 7: 6 Bench Press @ 67%

Set 8: 4 Bench Press @ 76%

Set 9: 2 Bench Press @ 85%

*every 1:30

EMOM-every minute on the minute

You have one minute to complete each rep or cal count. The top of each minute starts your next movement.

20 min

Coaches (if needed take a 2 min break after the 3rd lap.)

Equals 5 laps around all movements

Mixture of upper, lower and cardio movements.

10 25ft outside Shuttle runs

12 BB push press 95/65 +115/85

12 DB Lunges 50/35 20/24”

15 DB Bicep Curls single DB 50/35, double 30/20