SAMPLE DAY
A - Sumo Deadlift
7 reps every 2 minutes. E2MOM (every 2 minutes on the minute).
- 0-2 minutes - 7 reps
- 2-4 minutes - 7 reps
- 4-6 minutes - 7 reps
- 6-8 minutes - 7 reps
B1 - Incline Dumbbell Bench Press
3 sets.
Each set: 10 reps, straight into:
B2 - Goblet Reverse Lunch
10 reps.
3 sets.
Rest 60 seconds before beginning B1 again.
C1 - Single Arm Dumbbell Row
3 sets.
Each set: 10 reps e/s, straight into:
C2 - Shoulders Elevated Barbell Hip Thrust
12 reps.
3 sets.
Rest 60 seconds before beginning C1 again.
D1 - Banded Standing Pallof Press
3 sets.
Each set: 10 reps e/s, straight into:
D2 - Rope Cable Tricep Pushdown
12 reps.
3 sets.
Rest 60 seconds before beginning D1 again.
E - Finisher 4 RFT @ sustainable pace
1. Air Bike - 15 kcals
2. Single Arm Farmers Carry (16/24kg DB or KB)