FLEX STRENGTH

4 SETS
8 Behind-the-Neck Strict Press(Moderate)
-Rest 1:00-
16-20 DB Alternating Front Raise

-Rest 2:00 b/t Sets-

(Score is Weight on Shoulder Press)

GOAL: RPE 7 | Revisiting this shoulder piece from week 2. The behind-the-neck press is a great way to work on your vertical press while moving through a different range of motion. For the alternating front raise, don't be afraid to swing the DBs up with some momentum and then focus on controlling the eccentric.

Scoring: Load

FLEX BODYBUILDING

1.) 3 SETS
Max Reps Pull-ups
-Rest 1:00-
12/12 Single Arm DB (or Cable) Row (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 20 MINUTES
MIN 1 - Max Distance Shuttle Run
MIN 2 - 12-15 Knees To Elbow
MIN 3 - 5 Power Cleans (Moderate-Heavy)
MIN 4: REST

(No Measure)

3.) EMOM x 6 MINUTES
MIN 1 - 15-20 Weighted Sit Ups (or Cable Crunch)
MIN 2 - 20 Slow Alternating Deadbugs

(No Measure)

GOAL: RPE 8 | On the single-arm row, make sure you are pulling the elbow up to your pocket, not your shoulder. For the shuttle runs, find an area that is 10-20 meters long. The power cleans do not need to be touch-and-go.

Daily-5 Warm-Up

1:00 Cardio Choice

into...

AMRAP x 4 MINUTES
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs

(No Measure)

Push x Pull Strength

EMOM x 15 MINUTES
MIN 1 - :45 DB "Double Press" Thruster*
MIN 2 - :45 Close Grip Floor Press
MIN 3 - :45 DB Pull Over

*1 Rep = 1 Squat + 2 Push Press

(Score is Reps)

Scoring: Reps

Push x Pull Workout

EMOM x 4 MINUTES
:45 Max Up-Downs

Into...

3 ROUNDS FOR MAX REPS
1:00 - DB Alt. Hang Snatch
1:00 - DB Slides

Into...

EMOM x 4 MINUTES
:45 Max Burpees

(Score is Reps)