Home Gym
1400
Warm-up
EMOM x 8 MINUTES
MIN 1 - :30 Hollow + :30 Flutter Kicks
MIN 2 - BW Cossack Squats
MIN 3 - :30 Inch Worms + :30 Banded Tricep Extensions
MIN 4 - Face Down Scorpions
Strength
Bench Press (6-6-6*)
*Start Moderate and Build to something Mod-Heavy. Superset each set with 20 DB Overhead Tricep Extensions.
I went 115-125-135# and used a 15# DB for overhead extensions
Metcon
Metcon (No Measure)
4 SETS FOR QUALITY
ON A 5:00 RUNNING CLOCK...
1:00 Max DB Flutter Kicks (Athlete Choice, Moderate)
14 Alt. DB Goblet Cossack Squats
10 Tempo Empty Barbell Strict Press (2121)
Cardio Choice* in Time Remaining...
*For Cardio Choice, choose a pace that you can sustain for the entire time remaining in the set.
Row-Vember
30 minute row - 5654 meters
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