WARM UP
EMOM for 5min complete:
7 RKBS + 7 goblet squats (:02sec pause) + 7 gorilla rows
Then,
Stretch
Then,
2x20m sled push (build)
ADVANCED
STRENGTH
A1) 20m sled push (heavy)
A2) 15 BB curls (UB)
**3x – rest :60-:90sec BTWN sets**
B1) 20m sled push (heavy)
B2) 15 banded pull aparts (:03sec negative)
**3x – rest :60-:90sec BTWN sets**
INTERMEDIATE
STRENGTH
A1) 20m sled push (heavy)
A2) 15 BB curls (UB)
**3x – rest :60-:90sec BTWN sets**
B1) 20m sled push (heavy)
B2) 15 banded pull aparts (:03sec negative)
**3x – rest :60-:90sec BTWN sets**
BEGINNER
STRENGTH
A1) 20m E-sled push
A2) 15 BB curls
**3x – rest :60-:90sec BTWN sets**
B1) 20m E-sled push
B2) 15 banded pull aparts (:03sec negative)
**3x – rest :60-:90sec BTWN sets**
ADVANCED
WORKOUT
EMOM for 15min complete:
6 DB front squats 45/35
6 bent over DB rows
6 alt FR lateral box step overs
**NFT; control the tempo (:40sec work)**
INTERMEDIATE
WORKOUT
EMOM for 15min complete:
6 DB front squats 30/20
6 bent over DB rows
6 alt FR lateral box step overs
**NFT; control the tempo (:40sec work)**
BEGINNER
WORKOUT
EMOM for 15min complete:
6 DB front squats 10/8
6 bent over DB rows
6 alt FR lateral box step overs
**NFT; control the tempo (:40sec work)**