FLEX STRENGTH

4 SETS
16-20 Alternating DB Shoulder Press (Moderate)
-Rest 1:00-
12 DB Bent Over (or Low Cable) Row (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on Shoulder Press)

GOAL: UPPER BODY PUSH / PULL | RPE 7 | Last time hitting this shoulder combo this cycle. Remember to pull your elbows back as far as possible on the DB shoulder press. On the bent-over row, we want lats, not biceps. LET'S GO!

Scoring: Load

FLEX BODYBUILDING

1.) EMOM x 10 MINUTES
MIN 1 - Max Set Strict Pull-Up
MIN 2 - 12-20 Cal Row

(No Measure)

-Rest an Additional 2:00 b/t Part 1 & Part 2-

2.) EMOM x 8 MINUTES
MIN 1 - :45 Max Toes 2 Bar*
MIN 2 - 12-20 Cal Row

*Option for Strict T2B

(No Measure)

-Rest an Additional 2:00 b/t Part 2 & Part 3-

3) EMOM x 6 MINUTES
MIN 1 - :45 Max Distance Farmer's Carry (Athlete Choice)
MIN 2 - 12-20 Cal Row

(No Measure)

GOAL: CONDITIONING + PUMP | RPE 9 | The goal here is to breathe heavy and get a solid pump. We saw this in Week 1 and said we would see it again. Aim for a higher number on the Cal Row and STICK TO IT! Earn this one. LET'S GO!

Daily-5 Warm-Up

1:00 Cardio Choice

into...

EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs

into...

EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees

(No Measure)

Push x Pull Strength

5 SETS
AMRAP x 2 MINUTES*
12 Alt. DB Hang Squat Cleans
10 Sit-ups
8 Up-Downs

-1:00 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Scoring: Rounds + Reps

Push x Pull Workout

ON A 6:00 RUNNING CLOCK...
100 Double Unders
25 DB Hang Power Cleans
20 DB Up-Downs
Max Alt. V-Ups in Remaining Time

-Rest 2:00-

ON AN 8:00 RUNNING CLOCK...
200 Double Unders
35 DB Hang Power Cleans
30 DB Up-Downs
Max Alt. V-Ups in Remaining Time

(Score is Reps)