Shoulder warm up
1:00 cardio machine
30s rig dead hang
10 Push-Ups or HSPU
30s Empty Barbell Overhead Hold
10 Empty Barbell Push Presses
5 Light Push Presses
3 Moderate Push Presses
BB Push Press
Build to a heavy set of 10.
2:00x8
Start 40% of 1RM
Build each round until fatigue/failure point.
Rnd1 40%
Rnd2 45
Rnd4 55
Rnd8 75%
35:20 3 sets 2 laps
BB lunges rig 135/85
KB American swings 50/35
DB Alt curls with iso hold at 90 30/20
BB Sumo squats 225/145
matador dips.
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