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1Every 2:00 x 8 Sets 3 Tempo Bench Press @ 60% (3-3-1-1) 6 Underhand Barbell Rows 12 Banded Chest Pulls Then…. 10 Sets / 1:00 Rest 21 Double Unders 9 DB Bench Press 50/35 6 DB Box Step ups 3 Wall Walks

Front Squat Waves Every 1:30 x 6 Sets Set 1: 6 Reps at 57-62% Set 2: 3 reps at 72% Set 3: 6 reps at 57-62% Set 4: 3 reps at 75% Set 5: 6 Reps @ 57-62% Set 6: 3 Reps at 78% *6s stay at 57- 62%. 3s increase slightly over the sets….

:90 sec row into 2 rounds: 6 lunges 6 air squats 6 Sit Ups :10 Sec Dead Hang From Rig Then… Tabata: 8 Rounds at each station of :20 seconds on / 10 seconds off x 4:00 each station *Rest 1 min between stations Station 1: Row *rest 1 min Station 2: jumping lunges or…

Every 2:30 x 4 Sets (10 Minutes) 20 Alt DB Press — opposite DB held in Front Rack (10/arm, alt every 5) 10/8 Strict Pull Ups 20 Banded Triceps Push Downs 10 Bent over DB row (wide elbows) Then… 15 min AMRAP: 2 rounds buy in: 10 deadlifts 15 pushups 20 sit-ups 30 air squats…

Warm up 3 rounds 10 BW good morning 10 push-ups 10 jump squats Then.. Every 1:30 x 8 (4 rounds) (Week 2 of 6) Odd: 6/6 Front foot elevated Farmers Hold DB split squat + 10 DB Toes elevated RDLs. 50/35 Even: 5 strict press + 4 Push Press + 15 Reverse Flies with light…

3x 5 Sn balance 5 Muscle Sn 5 Strict pull-ups. Then.. Back Squat *every :90 5 Back Squat @ 60% 5 Back Squat @ 65 5 Back Squat @ 70 3 Back Squat @ 75 3 Back Squat @ 80 3 Back Squat @ 85 Then…. EMOM x 16 min (4 Rounds) min 1: 200m…

Zone 2 Bodybuilding EMOM 32:00 4 rounds: MIN 1- 10/7 cal bike MIN 2- AMRAP BB Strict press MIN 3 – 12/10 cal row min 4 – AMRAP BB Curls MIN 5 – 10/7 Cal bike MIN 6 – AMRAP BB front rack lunges MIN 7 – 12/10 cal row MIN 8 – AMRAP Tuck…

Bench Press Every 2:00 x 10 Sets 3 Tempo Bench Press @ 55% (3-3-1-1) 6 Barbell Rows 12 Band Pull Aparts *Bench Press – :03 Down, :03 Pause, Explode off chest, minimal rest between reps *Keep the barbell rows as strict as possible, good stretch of the lats at the bottom, good squeeze at the…

Back Squat Waves Every 1:30 x 6 Sets Set 1: 6 Reps at 57-62% Set 2: 3 reps at 72% Set 3: 6 reps at 57-62% Set 4: 3 reps at 75% Set 5: 6 Reps @ 57-62% Set 6: 3 Reps at 78% *6s stay at 57- 62%. 3s increase slightly over the sets….

JUST CARDIO + CORE…. 5 Rounds: Min. 1) 50sec. Plank Min. 2) 12/9 Calorie Row Min. 3) 50-75 Double Unders/singles Min. 4) 10-15 DB Russian Twists 35/25lb Min. 5) 12/9 Calorie Assault Bike Min. 6) 12-15 Weighted Hanging Knee Raises 15/10 db Min. 7) Rest Then… Recovery EMOM 12:00 Alt EMOM Min 1: :45 lizard…