MONDAY

Warm-Up:

15 Banded Pull Aparts

10 Scapular Push-Ups

20 Plank Shoulder Taps 

6 Compression Sit-Ups

30/30 second Side Plank

"Goro"

25:00 EMOM

minute 1: 10-8-6-4-2 Bench Press

minute 2: 15-20 GHD Sit-Ups

minute 3: 100ft (30m) Farmers Carry

minute 4: 15/12 Box Jump Overs

minute 5: Rest

Notes: This is a strength focused EMOM that builds in a good mix of midline conditioning and upper body absolute strength work. We will be targeting the final 2 reps @ 85% as the primary emphasis and goal for the day, but also focus on how we are tackling the GHD Sit-Ups and Farmers Carry as we move through this EMOM.

Bench Loading:

Set 1: @ 65%

Set 2: @ 70%

Set 3: @ 75%

Set 4: @ 80%

Set 5: @ 85%

Kettlebell Load: 32/24/20 kg

Optional Accessories

3 Sets, For Quality

10-12 Glute Bridge Kettlebell Pull-Overs

15-20 Banded Tricep Extensions

45 second Weighted Plank Hold