-2 sections
-4 moments per section combination of upper and lower body movements.
-400 reps
-50 reps per movement
4 min per movement
*more than 1min left +10reps
1 min rest
1 set each
Section 1
BB Back Squats 185/125 RpE8-9 don’t rush
DB seated curls 30-35/15-20
KB/DB dead lifts 60-70/35-45
LM kneeling press 90/35
Section 2 (move benches to the DB section)
BB Hang Cleans 115/75
DB Bulgarian split squats
KB/DB Bentover rows
LM lunge OH press 55/35
LM lunge OH press
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