Monday, Upper Body
3 x 12 Seated OH Press
3 x 15 Chest Supported Dual DB Row
3 x 12 DB Arnold Press
21’s Barbell Bicep Curl
Finisher: 3 x 20 Barbell Bench Press & 50 Meter Farmers Carry
Tuesday, Squat and Pull
8EMOMs. Rest 2-4 minutes between EMOMS
EMOM1 = Odd: 5 Front Squat ~80% Even: 5 Pull-Ups
EMOM2 = Odd: 5 Back Squats ~80% Even: 5 Chin-Ups
EMOM3 = Odd: 16 DB Walking Lunges Even: 10 Dual DB Bent Over Row
EMOM4 = Odd: Amrap Walking Lunges Even: Amrap Ring Rows
Thursday, Hinge & Push
8EMOMs. Rest 2-4 minutes between EMOMS
EMOM1 = Odd: 5 Snatch Grip RDL Even: 10-20 Push-Ups
EMOM2 = Odd: 5 RDL Even: 15 Banded Tricep Extension
EMOM3 = Odd: 5 Deadlifts Even: 10 Dumbbell Bench Press
EMOM4 = Odd: 5each Single Leg RDL Even: 8each Single Arm OH Press