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#
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