30 sec shoulder taps
30 sec seal jacks
30 sec barbell bench press
Workout 1 Barbell bench press
E2MOM 10
- 1st set 10 reps
- 2nd set 8 reps
- 3rd set 6 reps
- 4th set 4 reps
- 5th set AMRAP with weight done at 10 reps
1 min break
EMOM 8
- 12-15 standing Arnold presses
- :40 sec sit-ups AMRAP
1 min break
EMOM 6
M1 - :40 sec push-ups
M2 - :40 sec 30’ shuttle runs
30 sec inch worms 30 sec butt kicks 30 sec shoulder taps 2x through EMOM 24 M1 - 12 DB floor presses M2 - 30 DU’s M3 - 10 box jumps M4 - :40 sec hollow hold M5 - 30 mntn climbers (per) M6 - 10 burpees
30 sec butt kicks 30 sec inch worms 30 sec empty barbell back squats 2 times through E2MOM 8- barbell back squats (Add weight every set) Reps = 8 reps (build to heaviest set of 8 possible) 1 min break
For Time 50 V-Ups 40 KB Swings 30 Empty barbell thrusters 20 Side to Side Push ups 10 Burpee Pull Ups 20 Side to Side push ups 30 Empty Barbell Thrusters 40 KB Swings 50 V-ups Optional Finisher: 1000m
