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
5min Cardio machine or Shuttle run then 2 Rounds of: (Finish all the stations then do a second round) all the following: AMRAP 12min P1: Max Assault Bike Cals (or runner) P2: Ring Plank 30 sec+ Single Arm Kettlebell Overhead Carry15 meters (up to...
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...