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
5min Cardio machine or Shuttle run then 2 Rounds of: (Finish all the stations then do a second round) all the following: AMRAP 4min Row 10/8 cals Box Jump Step Down 7 reps Push Ups 7 reps 1.5min Break AMRAP 4min Bike 10/8 cals Wall Balls 7 reps...
Upper body pull Onto another back day! You will see this week that there is a lot of movement variety from week 1. Although the exercises are changing, there is a lot of overlap between the movements selected this week and those from last week. You...
Upper body back The focus for today is on the pulling muscles. The lats, rhomboids, biceps, upper traps, and rear delts all fit into this category. Although these are not the "mirror muscles" that most individuals think to focus on, they are...