Week 10-13-25
10/13
EMOM 12 minutes
min 1: 8 Seated DB military press
min 2: 10 pendlay rows @ 135#/95#
min 3: weighted plank on elbows 45 seconds
B. 5 rounds for time
Farmers walk 3 shuttles @ 50#/35# per hand
10 DB/kb front squats
10 burpees
*15 minute time cap
1 shuttle = 25’ down and back
Essentials
A. Every 75 seconds for 12 sets alt. each set
Set 1: Single arm DB push press @21X1 x6-8/arm
Set 2: banded pull-throughs x20
Set 3: side or Copenhagen plank 20-30 per side
+
B. 10 minute AMRAP
3 DB burpee box step-over
9 wall ball
40 jump rope