WARM UP
EMOM for 5min complete:
4 push ups + 6 alt plank windmills + 8 up downs
Then,
Stretch
Then,
Bench/seated Arnold press – 3×6 (build)
ADVANCED
STRENGTH
A1) 7 bench press
A2) 7 seated bosu Arnold press
A3) 12 banded tricep press downs
**4x – build to heavy on each**
INTERMEDIATE
STRENGTH
A1) 7 bench press
A2) 7 seated bosu Arnold press
A3) 12 banded tricep press downs
**4x – build to heavy on each**
BEGINNER
STRENGTH
A1) 7 bench press
A2) 7 seated bosu Arnold press
A3) 12 banded tricep press downs
**4x**
ADVANCED
WORKOUT
AMRAP 12min of:
80 singles
40 bicycle crunches
20 push ups
10 DB snatch 55/40
INTERMEDIATE
WORKOUT
AMRAP 12min of:
80 singles
40 bicycle crunches
20 abmat push ups
10 DB snatch 40/30
BEGINNER
WORKOUT
AMRAP 12min of:
80 singles
40 crunches
20 knee push ups
10 DB hang snatch 15/10