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 Tricep push up
12 Dumbbell Front Raise
EMOM-AMRAP 45 sec
EMOM
45-sec-Tuck up
rest 15 sec
45-sec-Heel Tap
rest 15 sec
REPEAT
Lower Body: Strength Balance Progression Often, the simpler the progression, the easier to follow. This section uses a simple method of weekly progressing load while the reps stay the same. Aim for the increase in weight to be enough to experience...
Upper Body: Strength Balance Progression Each week, expect a slightly different stimulus as the bicep and upper trap exercises will change often. One overlooked benefit of this combination is that the bicep works in a lengthened position in the...
Lower Body: Station 1: 10 min Every 2:00 x 5 sets (1 warm up + 4 working) Cyclist Back Squat Warm-up Set - 10 reps - RPE 5-6 Working Set 2 - 8 reps - same weight as set 1 Working Set 3 - 8 reps - same weight as set 1 Working Set 4 - 8 reps - same...