FLEX STRENGTH

9-9-7-7-5
Tempo Back Squat (30X0)

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 2 of 4. Finish with a tough set of 5, ideally heavier than what you finished with last week. And remember—the tempo is non-negotiable.

FLEX BODYBUILDING

1.) 3-4 SETS*
12/12 Bulgarian Split Squat (Moderate-Heavy)
-Rest 1:30-
16/16 Split Stance RDL (Moderate-Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) EMOM x 12-16 MINUTES*
MIN 1 - 20 Alternating DB Reverse Lunges (50/35)
MIN 2 - Rest
MIN 3 - 20/15 Cal Bike
MIN 4 - Rest

(No Measure)

GOAL: RPE 9 | *If you want to bias today's work towards strength and hypertrophy, perform 4 sets of the split squats and RDLs and 12 minutes of the EMOM. If you want to bias the day toward conditioning, perform 3 sets and 16 minutes of the EMOM. The Cal Bike should be a tough minute of work sandwiched by two minutes of rest.

Daily-5 Warm-Up

2:00 Cardio Choice

into...

EMOM x 3 MINUTES
5 Inch Worm + Push-up into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for "Max" Rep Movement

(No Measure)

Push x Pull Strength

E2MOM x 12 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*

*Hold DB Across Chest

(Score is Weight)

Scoring: Load

Push x Pull Workout

EMOM x 6 MINUTES
MIN 1 - :50 DB Slides
MIN 2 - :50 Single DB Burpee + Power Clean*

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 - :50 DB Russian Twists
MIN 2 - :50 Single DB Burpee + Power Clean

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 - :50 Quad Heel Taps
MIN 2 - :50 Single DB Burpee + Power Clean

*DB Burpee + Power Clean = 1 rep

(Score is Total Reps for Min 2 Movements)