EMOM 1min each x4 rounds =16min
Everyone can have there own spots own equipment.
8 Devil presses 50/35
15 palms out Bent-over rows 115/75#
10 Front squats 115/75#
30 DU/70singles
Every 4 min × 4 rounds
12 deadlifts 115/75-155/110#
9 power cleans 115/75-155/110#
6 Front rack lounges 115/75-155/110#
3 SOH 115/75-155/110#
As many butterfly sit-ups as possible
*your score is how many sit-ups you complete in the 4 rounds.
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