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April 30, 2024

Push press 10-8-6-4-2-2-2-2
*Reset for every rep

1-2 warm-ups + 3 heavy sets:
6-8 dumbbell bench press
6-8 barbell bent over rows

10-10-8-8-6-6
Single-arm dumbbell high pull
Single-arm dumbbell strict press

Alteranting plate halo, 20 reps x 4 sets

Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20

Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run

20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee