WARM UP

EMOM 12

• Min 1- 40s Plank Position (Straight Arms)
• Min 2- 40s Ski
• Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
• Min 4- 40s Assault Bike

A.

4 Sets:

• Bench Press
• Max Dips
  • Rest 90s Between Sets

Bench Press Sets:

• Set 1= 7 Reps
• Set 2= 7 Reps
• Set 3= 5 Reps
• Set 4= 5 Reps
  Aim for heavier than last week. 

B.

4 Sets:

• 12 Tempo Ring Rows (3021)
• Max HSPU
  • Rest 90s Between Sets
    This is the last week of this Set: aim to walk feet further away in the ring row, and where possible, elevate your feet) 

C.

Every 4 mins for 16 mins 

• Assault Bike Sprint (30/20)
• 20 Russian Swings (32/24) 
• 20m Prowler Sprint - GO HARD (Prowler + 40/20kg plate) 

D.

3 Sets:

• 60s GHD Prone Support Double DB Row
• 60s GHD Sit-ups
• Max Active Hollow Hold
• Rest 90s