EMOM X 4min
Row :40
Rest 1min
EMOM X 4min
Bike :40
Then…,
Clean warm-up…,
Then…,
Bear Complex (1RM) For The Day
1 Pwr Clean
1 Front Sq
1 Push press
1 Back Sq
1 Push press
All done unbroken.
Then…,
Close Grip Bench Press
30X1; 3r X 5s (Build)
Then…,
4 Rounds
Single Arm DB Hammer Curl for a “21 set” (Right arm only)
Single Arm DB Hammer Curl for a “21 set” (Left arm only)
immediately into;
1min. “Gun Walk” with (2) DBs.
The weight should be just enough to where you pretty much fail at the last few seconds. The weight should also determine how fast you are walking.
immediately into;
1min. DB Skull Crushers or Heavy KB Shrugs
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