Thursday, December 5th, 2024
Strength Superset
Every 2:30 x 5 Sets
12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat
8-10 Dumbbell Bench Press, For Load
“You Really Got Me”
15:00 EMOM
minute 1: 20/16 Calorie Bike Erg or 15/11 Calorie Echo Bike
minute 2: 100ft (30m) Farmers Carry
minute 3: 20/15 Push-Ups
minute 4: 15 Toe to Bar
minute 5: Rest
Farmers Carry Load: KB’s at (70/53lb, 32/24kg) or DB’s at (70/50lb, 32/22.5kg)
Optional Accessories
5 Sets
8/8 Banded Pallof Rotation
3x 3 Single Leg Hops + Box Jump, Per Side
