Monday
8EMOMs. Rest 2:00 b/w
EMOM1: 8 Seated DB Arnold Press. 8-12 Strict Pull-Up
EMOM2: 10 Prone Barbell Row. 10 Strict HSPU or Stink Bug
EMOM3: 10 DB Bench plus :20 lockout hold. 12 Dual DB Row
EMOM4: 10ea SA Swing. 30m SA Farmers each
Tuesday
6AltEMOM: 10 Pause Banded Goblet Squat. 10 DB Curl
8EMOM: 5 Front Squat
6EMOM: 5-10 Pull-Ups
6EMOM: 3 Back Squat
6AltEMOM: 16 DB Lunges. 12 DB Bent Over Row
Thursday
6AltEMOM: 12 Tall Box Step-Ups. 20 Shoulder Taps
6AltEMOM: 30m SA FC. 12 Bench Press
6AltEMOM: 30m OH Carry. 10 Deadlift
12AltEMOM: 3 Deadlift. 3 Bench Press
Finisher