WARM UP
EMOM for 5min complete:
7 KB gorilla rows + 7 KB upright rows + 7 KB curls
Then,
Stretch
Then,
Coach tutorial MVMTS
Then,
Build
ADVANCED
STRENGTH
A1) 12 dual DB prone row (heavy)
A2) 12R/12L alt KB pull thrus 53/35
A3) :40sec dBall hold (chest) 100/80
**4x – NFT**
B1) 10 deadlifts 255/180
B2) 10 BB curls
B3) 40 dBall marches 100/80
**3x – NFT**
C1) 8 C2B chin ups
C2) 8 DB renegade rows + deadlift (row R + row L + step FRWD + stand) 45/35
C3) 40m dBall carry (chest) 100/80
**3x – NFT**
INTERMEDIATE
STRENGTH
A1) 12 dual DB prone row (heavy)
A2) 12R/12L alt KB pull thrus 35/26
A3) :40sec dBall hold (chest) 80/60
**4x – NFT**
B1) 10 deadlifts 185/135
B2) 10 BB curls
B3) 40 dBall marches 80/60
**3x – NFT**
C1) 8 assisted chin ups
C2) 8 DB renegade rows + deadlift (row R + row L + step FRWD + stand) 30/20
C3) 40m dBall carry (chest) 80/60
**3x – NFT**
BEGINNER
STRENGTH
A1) 12 dual DB prone row (heavy)
A2) 12R/12L alt plank marches
A3) :40sec dBall hold (chest) 20/10
**3x – NFT**
B1) 10 KB deadlifts
B2) 10 BB curls
B3) 40 dBall marches 20/10
**3x – NFT**
C1) 8 ring rows
C2) 8 DB shoulder taps + stand (tap R + tap L + step FRWD + stand) 25/15
C3) 40m dBall carry (chest) 20/10
**3x – NFT**