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STRENGTH A) BENCH PRESS 6X3 B1) CLOSE GRIP BENCH PRESS 4X10 B2) BAND PRESSDOWN 4X15 C1) ALTERNATING MB PUSH UPS 4X5 EACH SIDE C2) DB OVER HEAD TRI-EXTENSION 4X12 FINISHER AMRAP X8 MINS (AS MANY ROUNDS AS POSSIBLE) 30 BAND CURLS 20 DB SQUAT TO PRESS 10...
STRENGTH A) BACK SQUAT 6X3 B1) KB STEP UP 4X8 EACH LEG B2) DB ALTERNATING SIDE LUNGE 4X8 EACH LEG B3) ISO GOBBLET SQUAT 4 X :30 SECS C) VALSIDE TABATA X 3 ROUNDS OF: MOUNTAIN CLIMBERS X20 SECS RECOVERY X10 SECS REVERSE SNOW ANGELS X20 SECS RECOVERY X10...
STRENGTH A) DEADLIFT 5X5 B1) SINGLE ARM DBG ROW 4X10 EACH B2) BAND BENT OVER PULL-APART 4X15 C1) SINGLE LEG KB ROMANIAN DEADLIFT 4X10 EACH LEG C2) BAND GOOD MORNING 4X15 FINISHER EMOM (EVERY MINUTE ON THE MINUTE) X15 MINS OF: 10 SQUAT TO PRESS 12 BURPEES...
STRENGTH A) BENCH PRESS 5X5 B1) ARNOLD PRESS 4X10 B2) LATERAL RAISE 4X10 B3) SINGLE ARM DB FRONT RAISE 4X6 EACH ARM C1) PUSH-UP X5 C2) PULL-UPS X5 C3) HAND STAND PUSH UPS OR BARBELL PRESS X5 5 MINS MAX ROUNDS AS FAST AS POSSIBLE FINISHER AMRAP IN 7-10...
STRENGTH A) BACK SQUAT 5×5 B1) DB BULGARIAN SPLIT SQUAT 4X10 EACH LEG B2) KB SUMO SQUAT (3 SEC NEGATIVE) 4X10 B3) BAND LATERAL LEG RAISE 4X10 EACH LEG FINISHER AMRAP 7 OR 9 MINS (AS MANY ROUNDS AS POSSIBLE) C1) PROWLER X40YDS (20 YDS HIGH PUSH, 20 YDS LOW...
STRENGTH A) PAUSE BENCH PRESS 5X5 (5 SECOND PAUSE @ THE BOTTOM POSITION HOVERING OVER THE CHEST) B1) INCLINE DB BENCH PRESS 4X10 B2) BAND FLIES 4X15 B3) BEAR CRAWLS 4X40 YDS C) BB PUSH-UPS 3 SETS: 1 X MAX REPS, 2 X HALF OF YOUR MAX REPS FINISHER MAX...
