EMOM x20= 4 laps
8 HS Push-ups or box 10
10 Pull ups
10 KB SA OH Lunge
15 single DB OH tricep extensions 50/35
8 Sumo squats 225/185
3 Rounds: BB #115/75 +#135/85-95
8 box overs
8 RDL
8 Bentover rows
8 front squats
8 Push presses
15/12 bike cals rower
Rest 90 sec
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat