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
Full Body: Tip: TURKISH GET UP The Turkish get-up is a highly effective exercise that offers numerous benefits for strength, stability, and mobility. This full-body movement requires coordination and control as you transition from lying down to...
Performance (Leg focused): Tip: BARBELL WARM-UP The barbell warm-up has stayed consistent for quite a while in this cycle, and for good reason. A consistent warm-up allows you to assess how you feel each week and compare this to prior weeks. If you...
Full Body: Tip: CONDITIONING APPROACH In our final week of this training cycle, I want you to really push your pace on your interval conditioning workouts. Usually, I encourage you to er on the side of pacing it more so that you don't burn out and...