EMOM- start light and add weight each minute. 12 min
Clean pull/Hang power/squat clean/jerk or push press
Circuit: 35-25 3 sets 2 laps
DB Bench press- 65% 1rm/RPE 7
BB DL- 60% 1rm /body weight
DB Tricep kick backs 20/15
Banded fire hydrants
KB high pulls 70/45-55
emom
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