Every 4 min x 4 rounds
Complete in 4 minutes:
-6 Rig Bench press 70% 1RM
-10 single DB bicep curls 50/35#
-12 single arm OH lunges DB 50/35#
-20 butterfly sit-ups
*if your flying threw it with a lot of time left bump up the weight or do 2 more reps each movement.
Section 2
1 Lap
4 min to complete 50 reps of each movement.
1:00 of rest between each movement
Kneeling Landmine Press
Kb/DB Box step ups 24/20#
DB tricep extensions 60/40#
Front squats 95/65-115/75#
Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rou
Timer 8.3 full body burner 40:20 1st and 2nd lap - 2 sets 3rd Lap - 1 Set :Burner Water break between 1st and 2nd lap. No water break between 2nd and 3rd. Circling the room -Mixture of upper body, low
2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re
