Thursday 02/09/2023

STRENGTH

Part 1 / Warm Up:

EMOM 9 (3 Rounds)

Alt. B/T…

Min 1)* HS Hold / HS Walk Practice / Progression

Min 2) *Strict Pull Ups / Strict Chest To Bar

Min 3) 10+ DB Sumo Deadlift (moderate weight)

*You choose the reps

Part 2)

Shoulder Press

7x1 @ 85+% of 1RM

*aim to have all sets at 85% or heavier!

WORKOUT

3 Rounds: (12 min)

Fight Gone Bad Style

Min 1: Max Cal Bike

Min 2: Max Reps Air Squats

Min 3: Max Reps Pull Ups

Min 4: Rest