Wednesday 30/07

PART A - MAIN LIFT

EMOM x 9

Min 1: 3 Bench Press w/3 Reps in Reserve

Min 2: 3 Med Ball Drop Catch & Release

Min 3: Rest

PART B - ACCESSORIES

AMRAP x 8 Minute

3 Chin Ups*

6 DB Goblet Squats

8 Alt Single Leg V Ups

Week 1 Notes:

*Chin Ups can be weighted or band assisted

PART C - CONDITIONING

Ascending Ladder 12 Minutes

3,6,9,12,15…

DB Glute Bridge Floor Press

TRX Rows

Calories

Workout Flow:

3 Floor press, 3 TRX Rows, 3 Calories, 6 Floor press, 6 TRX rows, 6 Calories… continue in same fashion until 12 minute cap ends