2 rounds:
5 Push-ups
10 Straight arm banded pull downs (standing on band)
10 Air squats
5 squats jumps
:30 bike/row
Then…
EMOM: 12 (week 6/6)
Min 1 – 5 Pause DB bench press + 10-12 Push-ups ( pause at the bottom)
Min 2 – 10-12 DB lat pull Overs
Min 3 – 10-12 Inverted rows
Then..
Every 3:00 for 4 Rounds:
12 step up overs / Box jump overs
12 Back Squats
Max Cal bike in remaining 3:00
No rest between rounds. Start back on the Box Jump Overs at the top of each 3:00 window.
Record the total Cals completed over the 12 Min period
Back Squat Weight (take from the rack today)
Back squat weight options
95/65
135/95
Rx+: 165/115
You must be logged in to post a comment.