Strength Squat
EMOM x 12 mins
Min1: 20 Dumbbell Box Step-ups
Min2: 20 Dumbbell Goblet Squats
Squat Workout
4 Rounds
1:30 min – Single Arm Dumbbell Thruster
Rest 30 secs
1:30 min – Up Down Mountain Climber
Rest 30 secs
1:30 min – Dumbbell Hang Squat Clean
Rest 30 secs
Strength
Bent Over Barbell Row
8-8-8-8-8
RPE 8.5/10
Build
Incline Dumbbell Row
10-10-10-10
Lat Pull Down
12-12-12-12
Dumbbell Incline Curl
15-15-15-15
8 mins per zone (6 rounds, 3 in zone A, 3 in zone B)
Work 01:00 · Rest 00:20
Zone 1
Zone #1A
01:00 Sandbag Clean to Shoulder
Zone #1B
01:00 Row Sprint @ RPE 8
Zone 2
Zone #2A
01:00 Burpee to Plate
Zone #2B
01:00 Dual KB Clean
Zone 3
Zone #3A
01:00 Sled Pull
Zone #3B
01:00 SkiErg @ RPE 8