4 working sets
10 reps per side Half Kneeling Single Arm Dumbbell Press Right then Left
5 working sets – EMOM
8-10 Body Row
10-12 Barbell Upright Row
EMOM
12 Diamond push up
12Supinated Dumbbell Front Raise
EMOM-AMRAP 45 sec
45 sec AMRAP – Anchored Sit Up
rest 15 sec
45 sec AMRAP – L Crunch
rest 15 sec
REPEAT
Full Body: Tip: TOUCH AND GO DEADLIFTS During a deadlift, initiating the movement from the floor can pose a significant challenge. The touch-and-go variation eliminates this hurdle after the initial rep, enabling you to maintain tension throughout...
Performance (Leg focused): Tip: Barbell complex Barbell complex is another way to light up the posterior chain. While this exercise involves more of the core and lower back, the complex load should be pretty light to allow for the majority of the...
Full Body: Tip: MIXED GRIP PULL-UPS The pull-up is one of the greatest lat exercises but is often performed with low quality, leading to more emphasis on the biceps and upper traps. To prioritize engagement of the lats, focus on pulling the...