WARM UP
15 banded glute bridges + 10 ring rows + 5 burpees – 4x
Then,
Stretch
Then,
Coaches tutorial – complex below
Then,
3xComplex (build)
ADVANCED
WORKOUT
EMOM for 15min complete:
6 DB hang cleans 45/35
6 DB bent over rows
6 DB push ups
**quality over speed; should finish around :40sec**
Then,
EMOM for 15min complete:
Min1: 15 RKBS 53/44
Min2: 12 banded pull aparts
Min3: 9 DB incline press 55/40
INTERMEDIATE
WORKOUT
EMOM for 15min complete:
6 DB hang cleans 30/25
6 DB bent over rows
6 DB abmat push ups
**quality over speed; should finish around :40sec**
Then,
EMOM for 15min complete:
Min1: 15 RKBS 44/35
Min2: 12 banded pull aparts
Min3: 9 DB incline press 40/30
BEGINNER
WORKOUT
EMOM for 15min complete:
5 DB hang cleans 10/8
5 DB bent over rows
5 DB knee push ups
**quality over speed; should finish around :40sec**
Then,
EMOM for 15min complete:
Min1: 15 RKBS 26/18
Min2: 12 banded pull aparts
Min3: 9 DB incline press 15/10