Wednesday 16/07
PART A - MAIN LIFT
EMOM x 12
Min 1: 4 Bench Press w/2 Reps in Reserve
Min 2: 4-6 Cont Plyo Push Ups To Plate
Min 3: Rest
Week 2 Notes
*Add 1-2 reps to the plyo push ups
PART B - ACCESSORIES
AMRAP x 8 Minute
2 Position Chin Up Iso Hold : 15-25s in Each Position*
10x DB Bent Over Rows
8-10x V-Snaps or 10-12 V-Tucks
Week 2 Notes
* Increase time on chin up iso hold
*Add 2 reps to V-snaps or V-Tucks
PART C - CONDITIONING
EMOM x 12 Minutes
Min1 - 15 DB Deadlifts
Min2 - 12 TRX Rows
Min3 - 12/9 Calorie Echo Bike
Min4 - Max Duration Plank
