EMOM 10
1 Rep
Start light and add a little weight each round
For Time (18 Min Cap)
30 Thrusters 45/35
20 Box Jump Overs 24/20"
30 Thrusters 45/35
-Rest 2:00-
30 Pistols
20 Box Jump Overs 24/20"
30 Pistols
-Rest 2:00-
30 Thrusters 45/35
20 Box Jump Overs 24/20"
30 Pistols
Push Press
6x3
Start at a working weight
- Seated Calf Raises – 4 sets x 20-30 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Standing Calf Raises FST-7 – 7 sets x 20-30 reps
- Rope Pressdowns FST-7 – 7 sets x 8-10 reps
- Close Grip Bench Presses – 3 sets x 8-10 reps
- Dips – 3 sets x 8-10 reps
- Lying Extensions – 3 sets x 8-10 reps
- Straight Bar Cable Curls FST-7 – 7 sets x 8-10 reps
- Hammer Curls – 3 sets x 8-10 reps
- Preacher Curls – 3 sets x 8-10 reps
- High Cable Curls – 3 sets x 8-10 reps