WARM UP
EMOM for 5min complete:
3R/3L 1/4 TGU + 3 push up windmills
Then,
Stretch
Build bench press – 3×6
ADVANCED
STRENGTH
A1) 3R/3L TGU’s
A2) 5 bench press
A3) 7R/7L KB/DB windmills
**4x – rest as needed; use weights that can be moved consistently**
INTERMEDIATE
STRENGTH
A1) 3R/3L TGU’s
A2) 5 bench press
A3) 7R/7L KB/DB windmills
**4x – rest as needed; use weights that can be moved consistently**
BEGINNER
STRENGTH
A1) 3R/3L TGU’s
A2) 5 bench press
A3) 7R/7L KB/DB windmills @ BW
**4x – rest as needed; use weights that can be moved consistently**
ADVANCED
WORKOUT
20 DB push ups
25/20 cal bike/ski/row
30 DB S2OH 35/25
**3x – 1 machine each RND; rest :90sec after each RND**
INTERMEDIATE
WORKOUT
20 abmat push ups
20/15 cal bike/ski/row
30 DB S2OH 20/15
**3x – 1 machine each RND; rest :90sec after each RND**
BEGINNER
WORKOUT
20 knee push ups
15/12 cal bike/ski/row
30 DB S2OH 10/8
**3x – 1 machine each RND; rest :90sec after each RND**