Monday
3 x 12 Seated behind the neck Press
3 x 15 Chest Supported Dual DB Row
3 x 12 DB Z-Press
Pyramid Barbell Bicep Curl 7 reps
Finisher: 3 x 25 Barbell Bench Press & 50 Meter Farmers Carry
Tuesday
8EMOMs. Rest 2 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: 12 DB Walking Lunges Even: 10 Dual DB Bent Over Row
EMOM4 = Odd: Amrap Step-Ups Even: AMRAP Ring Rows
Thursday
8EMOMs. Rest 2 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