Thursday PVF: Strength EMOM

Bench press

6 sets 6 reps

Build to a heavy set of 6

EMOM

30min

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 Back squats

• 10 each arm single arm rows

• 40 russian twists 20/15

• 15 push-ups

• 200 m run scale distance if needed

• 1 min rest