Circuit – E90secMOM x 3 rounds
A1 max pushup hold
A2 45-60 sec bent knee hollow hold
A3 8-10 bicep curls
A4 ohs squat tech
15 min cap – start at top (weak arm first – decrease row weight by 5-10lbs each round)(start 10-20lbs heavier than the floor press from last month)
B1 4 sled push
B2 10 1 arm row/side
B3 4 sled push
B4 20 1 arm row/side
B5 4 sled push
B6 30 1 arm row press/side
B7 4 sled push
B8 10 elevated pushups
If finished…
max plank then max band pull apart
Circuit – E90secMOM x 3 rounds
A1 max pushup to t-rotation
A2 60 sec sb banded flutter kicks
A3 8-10 jump pullups
A4 25m bottoms up kb carry per arm
15 min cap – start at top (weak arm first – decrease row weight by 5-10lbs each round)(start 10-20lbs heavier than the floor press from last month)
B1 15/12 cal row
B2 10 1 arm row/side
B3 15/12 cal row
B4 20 1 arm row/side
B5 15/12 cal row
B6 30 1 arm row press/side
B7 15/12 cal row
B8 10 pushups
If finished…
max plank then max band pull apart
Circuit – E90secMOM x 4 rounds
A1 max trx spiderman pushups
A2 60 sec hollow rocks
A3 5/3 pullups @5-8 down
15 min cap – start at top (weak arm first – decrease row weight by 5-10lbs each round)(start 10-20lbs heavier than the floor press from last month)
B1 6/3 ring dips + .2 mile bike gear 15
B2 10 1 arm row/side
B3 6/3 ring dips + .2 mile bike gear 15
B4 20 1 arm row/side
B5 6/3 ring dips + .2 mile bike gear 15
B6 30 1 arm row press/side
B7 6/3 ring dips + .2 mile bike gear 15
B8 40/20 pushups
If finished…
max plank then max band pull apart
Notes:
– If you can’t do full range pushups do fundamental level on A1
– Switch legs each round for trx spiderman pushup
– Befit level – weight your dips if too easy
– Go heavier than you think on the 1 arm row, it’s ok if you can’t do 10 reps in a row on your 1st set of 10
