EMOM for 5min complete:
20 jumping jacks + 10 alt DB high pulls + 5 single DB Z-press
Then,
Stretch
Then,
Strict press – 10, 8, 6, 4, 2×2
ADVANCED
STRENGTH
Find a 1RM strict press
Then,
12 alt DB bench press
10 straight arm banded pull downs
8 strict dips
**3x – rest :45sec BTWN sets**
INTERMEDIATE
STRENGTH
Find a 1RM strict press
Then,
12 alt DB bench press
10 straight arm banded pull downs
8 assisted strict dips
**3x – rest :45sec BTWN sets**
BEGINNER
STRENGTH
Find a 1RM strict press
Then,
12 alt DB bench press
10 straight arm banded pull downs
8 box dips
**3x – rest :45sec BTWN sets**
ADVANCED
WORKOUT
18 push press 95/65
15 KB skull crushers 53/35
12 KB push ups
**4x – rest :60sec BTWN RNDS; 1 KB for workout**
INTERMEDIATE
WORKOUT
18 push press 75/55
15 KB skull crushers 35/26
12 abmat push ups (close grip)
**4x – rest :60sec BTWN RNDS; 1 KB for workout**
BEGINNER
WORKOUT
18 push press 95/65
15 KB skull crushers 53/35
12 knee push ups
**4x – rest :60sec BTWN RNDS; 1 KB for workout**