STRENGTH

5 SETS (every 2 min)

3 Bench Press (Rpe 8-9)

-then

3 SETS (every 2 min)

9 Bench Press (Rpe 6)

20 EMOM

1st: 10 Shuttle Run (7.5m = 1 lap)

2nd: 12 Db Hang Snatch

3rd: 12/9 cal Ergo

4th: 7/5 HSPU

Access 2-3 sets

12 Side Tuck Ups (R-L)

36 Cross Mountain Climbers

Strength Class

Back Squat

%80 3 Reps – %85 3 Reps – %90 Max. Reps

Close Grip Bench Press

%65 2×12

%75 2×8

%85 2×4

3×12 Superset

Plate Front Raise

DB Hammer Curl

3×12 Superset

Heel Elev. Goblet Squat

Weighted Push Up