Workout Session 1
Warm-up - One minute on for max reps. Rest one minute after each exercise. Go through this twice.
Main - Bench Press - 6RM
Met-Con - 21-15-9 - Back Squats @50-60%, KBS , Burpees
Dumbbell Skull Crushers - 3x12
Hollow Hold - Accumulate 2 minutes
Workout Session 2
Warm-up - 80 calorie fan bike - every 20 calories - 5 burpees.
Main - Pendlay Row - 5x12 - no kipping of the hips. STRICT!!
Met-Con - EMOTM x 12 minutes
Minute 1 - 12 burpees
Minute 2 - 18 DB Front Squats
Minute 3 - 45s forearm plank
Band Pull-Aparts - 5x12
Barbell Curls - “21’s” x 3 sets
Workout Session 3
Warm-up - 4x200m jog - rest 2 minutes between - start slow and pick up the pace accordingly
Main - Sumo Deadlift - 8x2 - rest 90s between sets - heavy, but keep them moving - no grinders.
Met-Con - For time:
50 goblet squats , 400m run , 30 calorie fan bike, 20 burpees, 10 push-ups
Calf Raises - 4x25
SLOW SLOW SLOW mountain climbers - accumulate 50-60 reps