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: 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...
These are common questions from athletes and clients. The typical, albeit frustrating, coach answer is, “It depends!” Today, I’ll break down exactly what it can depend on. Learn from these examples, track your sets closely, and soon you’ll feel...
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