EMOM X 6 Rounds: 30min.
Min. 1) 15 Push Press 95/65lbs. +
Min. 2) 10 SDHP’s 95/65lbs. +
Min. 3) 10 DB Raises** (make it hard)
Min. 4) 15/12 Cal Bike/row/ski/run
Min. 5) Rest
**Min. 3 variations:
Rounds 1+2: Front Raises
Rounds 3+4: Lateral Raises
Rounds 5+6: Bent Over Lateral Raises
bike
** You may change the the weight on the DB raises for each position. Doesn’t have to be the same each time.
Then..,
Weighted Bench dips
1: 20 rep @ Bw
2: 12 rep w/ plate
3: 10 rep w/ plate
4: 10 rep w/plate – dropset 10 reps – dropset – to failure
Then.,
Bb Neg curls
1: 10 reps. :3 neg
2: 10 reps. :3 neg
3: 10 reps :3 neg- dropset- 10 fast reps
4: repeat #3
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