-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 Deadlift 185/125
DB Bench incline Flys 35/15-20
KB Box step ups 50/35
LM Bentover rows 80/35
Section 2
BB SOH shoulder to Overhead 115/85
DB sissy squats 65/40
KB SA cleans 55/35
LM squats calf raise
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