Hiit-Wednesday, 4/5/23

30 sec hanging scap pulls

30 sec shoulder taps

30 sec seal jacks

E2MOM 6

- 15 reps db bench press (pronated to neutral with the grip)

- strict pull-ups (as many as possible, in one set, not multiple tries)

1 min break

EMOM 8

M1 - 12 standing db Arnold presses

M2 - chin-ups (as many as possible, in one set, not multiple tries)

1 min break

EMOM 9

M1 - :30 sec shuttle run

M2 - :30 sec db renegade rows

M3 - :30 sec push-ups

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Hiit-Monday, 6/5/23

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

Hiit-Friday, 6/2/23

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

Hiit-Thursday, 6/1/23

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