Friday 22/08

PART A - MAIN LIFT

EMOM x 12

Min 1: 5 Deadlifts*

Min 2: 2 8 DB Deficit Push Ups

Min 3: Rest

Start at a moderate and build in weight each new set where technique allows

PART B - ACCESSORIES

AMRAP x 8 Minute

8 Bent Over Barbell Rows

10 Dual DB Alt Front Rack Reverse Lunges

8 Plate Loaded Straight Leg Sit Ups

PART C - CONDITIONING

2 Options:

If members haven't completed they will do the Echo Bike 5 minute max calories fitness test

If they have done that they can do:

3 Rounds For Time

200m Ski Erg or 400m Bike erg

10 KB Swings

15 TRX Rows

20 Plate Push Press