WARM UP
EMOM for 5min complete:
4R/4L DB Arnold press + 8 plank marches + 20m run
Then,
Stretch
Then,
Coaches tutorial – Filly press (build – 3×3)
ADVANCED
STRENGTH
A) 8R/8L seated Filly press (R-DB press, L-KB FR hold)
**3x – rest :60sec BTWN sets; heavy**
B) 8R/8L 3-pt DB rows
**3x – rest :60sec BTWN sets; heavy**
C1) 12 banded tricep press downs
C2) 12 banded pull aparts (:03sec negative)
**3x – rest :60sec after each couplet**
INTERMEDIATE
STRENGTH
A) 8R/8L seated Filly press (R-DB press, L-KB FR hold)
**3x – rest :60sec BTWN sets; heavy**
B) 8R/8L 3-pt DB rows
**3x – rest :60sec BTWN sets; heavy**
C1) 12 banded tricep press downs
C2) 12 banded pull aparts (:03sec negative)
**3x – rest :60sec after each couplet**
BEGINNER
STRENGTH
A) 8R/8L seated Arnold press
**3x – rest :60sec BTWN sets; heavy**
B) 8R/8L 3-pt DB rows
**3x – rest :60sec BTWN sets**
C1) 12 banded tricep press downs
C2) 12 banded pull aparts (:03sec negative)
**3x – rest :60sec after each couplet**
ADVANCED
WORKOUT
AMRAP 15min of:
100m run
15 DB push press 35/25
10 pull ups
INTERMEDIATE
WORKOUT
AMRAP 15min of:
100m run
15 DB push press 20/15
10 assisted pull ups
BEGINNER
WORKOUT
AMRAP 15min of:
100m run
15 DB push press 10/8
10 ring rows