FRIDAY

General Warmup

2:00 Cardio Choice

Strength Primer and Get to Working Loads (8-10 minutes)

2 Sets: For Quality

10 Supine Banded Pull-Aparts

8/8 Single Leg Glute Hip Thrust Off Bench

6-8 Barbell Bench Press (Empty, Then Light Loads)

Then Get to Working Loads

Strength

Bench Press

Every 2:00 x 5 Sets

Set 1: 8 @ 65%

Set 2: 8 @ 65%

Set 3: 6 @ 70%

Set 4: 6 @ 75%

Set 5: Max Reps @ 80%

Strength Conditioning EMOM

"Cosmo"

15:00 minute EMOM

Min 1: 15/12 Cal Row

Min 2: :40 Max Clean and Jerks

Min 3: :40 second Plank Hold

Min 4: 15/15m Single Arm Overhead Carry

Min 5: Rest

Choice on Loads Today

Goals / Stimulus / Objectives

Primary Objective: Complete each working set under control within the minute. 

Secondary Objective: Consistent movements and positions throughout the workout. 

Stimulus: Functional Strength and Stability

RPE: 6/10