WARM UP
EMOM for 5min complete:
15 jumping jacks + 10 shoulder taps + 5 bench dips
Then,
Stretch
Then,
Bench press – 10, 8, 2×6 (build)
ADVANCED
STRENGTH
10 DB bench press + 100’ farmer carry (AHAP)
**3x – rest 2:1**
INTERMEDIATE
STRENGTH
10 DB bench press + 100’ farmer carry (AHAP)
**3x – rest 2:1**
BEGINNER
STRENGTH
10 DB bench press + 100’ farmer carry
**3x – rest 2:1**
ADVANCED
WORKOUT
Take 25min to complete:
60m dBall carry (heavy)
45 double unders
30 lying leg raises
15 bent over DB rows 45/35
**5x is goal; rest :60-90sec BTWN RNDS; quality over speed**
INTERMEDIATE
WORKOUT
Take 25min to complete:
60m dBall carry (heavy)
90 singles
30 lying leg raises
15 bent over DB rows 30/20
**5x is goal; rest :60-90sec BTWN RNDS; quality over speed**
BEGINNER
WORKOUT
Take 25min to complete:
60m dBall carry (heavy)
45 singles
30 knee tucks
15 bent over DB rows 10/8
**4x is goal; rest :60-90sec BTWN RNDS; quality over speed**