Friday
4/4
A. EMOM 12 min
min 1- weighted plank on elbows 30-45 seconds
min 2-Barbell upright row x8-10 reps @ 75#/55#
min 3- Ring Dip/Strict Dip/ Box Dip max reps in 30 seconds
B. For time
Run 400m
50 wall ball 20#
100 Ab mat sit-ups
50 Wall ball
Run 400m
Essentials
A. Tabata (HIIT) 20 seconds on; 10 seconds off x8 sets on each movement; rest 90sec between movements
Movement 1: Barbell bench press (weight RPE:3-4)
Movement 2: ring rows/ banded pull-ups
Movement 3: abmat sit-ups
B. For time: 500m-400m-300m-200m-100m row or
Echo bike cals 20/16-16/12-12/9-9/6-6/4
*b/t each round of bike or row complete 3 rounds of the following:
3 DB deadlifts
3 DB front squats
3 DB shoulder to overhead