Updated: Jul 27, 2022
EMOM x12
4 front squats + 4 SOH
start RPE 5 & build each round.
Circuit 45:20 2 sets 2 laps
DB Back Flys bench 20/10, 25/15,30/20
BB hip thrusters RPE 8
Box Dips
Pistol squats
BB Thrusters 75/55, 95/65, 115/75
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