16 Min Clock
E2MOM x 8 Rounds
Alternate between
8 Bench Press 70-75%
And
8-12 Double DB bent over row Superset with 20 rep 2 arm banded tricep push downs
E2MOM x 8 Rounds
Alternate between
Max set of push ups + 5 Sandbag Cleans
And
10-15 Barbell Curl
Superset with max rep Shoulder press with that same bar and weight
16 Min Clock
E2MOM x 8 Rounds
Alternate between
8 Bench Press 70-75%
And
8-12 Double DB bent over row Superset with 20 rep 2 arm banded tricep push downs
E2MOM x 8 Rounds
Alternate between
Max set of push ups + 5 Sandbag Cleans
And
10-15 Barbell Curl
Superset with max rep Shoulder press with that same bar and weight
16 Min Clock
E2MOM x 8 Rounds
Alternate between
8 Bench Press 70-75%
And
8-12 Double DB bent over row Superset with 20 rep 2 arm banded tricep push downs
E2MOM x 8 Rounds
Alternate between
Max set of push ups + 5 Sandbag Cleans
And
10-15 Barbell Curl
Superset with max rep Shoulder press with that same bar and weight
Machine for 2 Min
Windmills – 10
Toe Taps – 10
Heel to Toe Rocks – 10
Thread the Needle – 8
Groin Stretch – 4 Each
Knee to Wall – 4 Each
Lunge to Squat – 4
Tin Man RDL’s/Figure 4’s
Heel Drives/Hurdles
Warm-Up:
Good Mornings – 5
Elbow Rotates – 10
Snatch Grip RDL’s – 5
Snatch Grip Pulls – 5
Thoracic Stretch – 30 Sec
1: 3 Sn. Pull+3 Hang Sn. @65
2: One Leg Squat – 5 Each
3: 3 Sn. Pull+3 Hang Sn. @70
4: Banded Good Morning – 10
5: 2 Sn. Pull+2 Hang Sn. @75
6: One Leg Squat – 5 Each
7: 2 Sn. Pull+2 Hang Sn. @80
8: Banded Good Morning – 10
9: 1 Sn. Pull+1 Hang Sn. @85
10: 2 Sn. Pull @90
4 Rounds
KB Deadbugs – 12
Goblet Squats – 10
KB Halo’s – 10 Each Way
One Armed Farmers Carry – 4
16 Min Clock
E2MOM x 8 Rounds
Alternate between
8 Bench Press 70-75%
And
8-12 Double DB bent over row Superset with 20 rep 2 arm banded tricep push downs
E2MOM x 8 Rounds
Alternate between
Max set of push ups + 5 Sandbag Cleans
And
10-15 Barbell Curl
Superset with max rep Shoulder press with that same bar and weight
