8 sets, every 1:30:
3 push press, start @7-8/10, add 0-10lbs per set
4 sets, heavy across:
6-8 ring dips
12 heavy dumbbell pull-overs
90-seconds rest
5 sets:
30 seconds per side, side plank band row
15 seconds rest between sides
8 sets, every 1:30:
3 push press, start @7-8/10, add 0-10lbs per set
4 sets, heavy across:
6-8 ring dips
12 heavy dumbbell pull-overs
90-seconds rest
5 sets:
30 seconds per side, side plank band row
15 seconds rest between sides
EMOM 10 3 BB DL3 hang power clean 3 Push press 20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick
Skill: Butterfly pull-ups EMOM x5:5-10 butterfly pull-ups or progression Or Coach’s choice practice 6 rounds for time25′ overhead walking lunge with a plate8 burpees onto
24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12
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