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: Working set Vs Warm up Set In Strength intensity and Strength Balance stations, a set is not always a working set. It can be a warm up. When hitting a working set you need to aim for 7 at least RPE (meaning you could probably add 3...
Performance (Leg focused): Tip: SET ACCUMULATION The back squat progression is very simple (yet effective) for the next six weeks. The progression started with 3 sets of 5 reps. You will add one set each week for the next two weeks, finishing with...
Full Body: Tip: WALL PRESS ROMANIAN DEADLIFT To set up for the Single Leg Wall Press Dumbbell Romanian Deadlift, stand with the thighs parallel to each other. One knee will be bent to 90 degrees with the sole placed flat against the wall behind...