A. EMOM x 12'
1. 10 seated DB press (30,30,30)
2. 10 inverted row (feet on floor)
3. 10 calorie row
B1. 3x5 landmine press/arm (45, 45, 45 (on the bar))
B2. 3x5 DB row/arm (knee/hand brace on bench) (65, 70, 80)
C. 7x3 tempo seated strict press @ 3131 (95, 100, 100, 105, 115, 115, 120)
(Rest 2' between sets)
D1. 3x6 seated single-arm arnold press/arm (40,40,40)
D2. 3x8 fat bar bent over row (110,120,130)
E. AMRAP 10' (4 rounds)
200m row (increase pace each round)
10 fat bar z-press (90)
30-second hollow body hold (on ground)
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