STRENGHT & CONDITIONING
WARM-UP
EMOM x 8 MINUTES
MIN 1 – :25 Hollow + :25 Flutter Kicks
MIN 2 – :45 BW Cossack Squats
MIN 3 – :25 Inch Worms + :25 Banded
Tricep Extensions
MIN 4 – :45 Cardio Choice
STRENGHT
6-6-6*
BENCH PRESS
*Start Moderate and
build to Mod-Heavy. Superset each set with
20 DB Overhead Tricep Extensions.
WORKOUT
3-4 SETS
FOR QUALITY ON A 5:00 RUNNING CLOCK
1:00 Max Empty Barbell Flutter Kicks
7/7 DB Split Squat
1:00 Max Empty Z-Press
Cardio Choice in Time Remaining