STRENGTH
- A] BENCH PRESS: EMOM X10 MIN LADDER
- EXAMPLE:
- MINUTE 1: X1 REP @ 65-70%
- MINUTE 2: X2 REPS @ 65-70%
- MINUTE 3: X3 REPS @ 65-70%
- MINUTE 4: X4 REPS @ 65-70%
- MINUTE 5: X5 REPS @ 65-70% … ETC.
- B1] DB SEATED SHOULDER PRESS 4X10
- B2] DB FRONT RAISE 4X10
- B3] WEIGHTED SIT-UPS 4X10
- C] BARBELL PUSHUP 1SET OF MAX REPS + 3 SETS OF HALF OF YOUR MAX REPS
FINISHER
AMRAP FOR 7-12 MINS
- 30 ALT V-UPS
- 60 BICYCLE ABS
- 30 SIT-UPS
- 60 FLUTTER KICKS
- 30 TOE-TOUCHES
- 60 MT CLIMBERS
- 400 METER RUN
