STRENGTH

1a) DB Neutral Grip Bench Press: 4 x 8. Rest 30s.
1b) Elbow out Landmine Rows: 4 x 8-10. Rest 30s.
Goal: Go slightly heavier than last week. Take 2 sets to warm-up to work weight.

CONDITIONING

EMOM 15:
Minute 1: 6 Strict C2B Chin-ups
Minute 2: 9 Push Press (135, 95)
Minute 3: 12 Alternating Step-ups (50s, 35s) (24, 20) (total)
Goal: Challenging intervals, but no one should be hitting failure – you should have at least 30s to recover.

Rx+:(EMOM 20 – Minute 4 Perform 4/3 Bar Muscle-ups)

Accessory:

KB Hammer Curls: 4 x 10. Rest 60s.

Cool Down After Class with:

– 5 Minute easy bike
– 5 Minutes of Total Body Foam Rolling