18 Minute EMOM
6 Sets:
Minute 1: 200/175m Row
Minute 2: 10 Lateral Burpee over Rower
Minute 3: 15 Wall Balls (11’/10′) (20/14)
:45 Work/:15 Rest(transition)
4 Rounds
10 Seated Arnold Press RPE 7
-rest 1 minute-
10 Barbell Drag Curls RPE 7
-rest 1 minute-
-then-
3Rounds
12 Leaning Lateral Raise RPE 7
-rest 1 minute-
10 DB Preacher Curl RPE 7
-Rest 1 min–
Optional
2 Back Squat
4 Back Squat
6 Back Squat
8 Back Squat
10 Back Squat
*These will be ascending reps AND ascending weight.
**In between sets, perform 5 Seated Box Jump.
***Keep track of your weights as you will be seeing this rep scheme frequently.
8 minute EMOM
minute 1: Max Strict Deficit Push Ups (Deficit = 45lb plates)
**chest & thighs MUST touch floor AND leave the floor at the same time [ no snaking!] and FULL lockout at top for rep to count.
minute 2: rest 60 seconds
continue this for 8 minutes
Score is repetitions of your LOWEST round.
2 Sets
1:00 Row (moderate)
5 Inchworm w/Push Up
10 Single Arm Thruster (each side, light)
1 set (at workout pace):
100/75m Row
2 Lateral Burpee over Rower
3 Wall Balls (at workout weight and height)