STRENGTH
Every 2 Mins for 8 Mins.
3 Back Squats, 65% 1RM
WORKOUT
«Ball Out»
For Time
27 Wall Balls
27/22 Row Calories
21 Wall Balls
21/16 Row Calories
15 Wall Balls
15/12 Row Calories
9 Wall Balls
9/8 Row Calories
STRENGTH
Deadlift
-Build to 1RM
– 3 Reps at 80% of 1RM
– Max Reps 60% of 1RM
BUILD
Tempo Single Arm Dumbbell Row 24-24-24-24
Straight Arm Lat Pull Down 12-12-12
Incline Dumbbell Hammer Curl 12-12-12-12
Single Dumbbell Head Curl 12-12-12
Strength
Every 2 mins for 10 mins.
1x [ 8 DB Front Squats + 6 DB Thrusters ]
Workout
EMOM x 6 Mins
Min1- 45 Secs Burpee Squat Jump
Min2- 45 Secs [ 2 Alt Lunges + 1 Air Squat ]
—Rest 1 Min—
EMOM x 6 Mins
Min1- 45 Secs Jumping Lunge
Min2- 15 Single Dumbbell Thrusters
—Rest 1 Min—
EMOM x 6 Mins
Min1- 45 Secs Burpee Squat Jump
Min2- 45 Secs [ 2 Alt Lunges + 1 Air Squat ]