Bring it On

STRENGTH

1. Goblet pause squat
A. 4-5 x 5-6

B. 3-4 x 8-10

Rest 2 minutes

2A. Single arm bent over row
3-4 x 6-8 RL

Rest 1 minute

METCON

2 EMOM pairs; 10 minutes each.

Alternate between moves. A moves on odd, B moves on even

3A. 1.5 pushups

8-10

3B. Front loaded reverse lunges
8-10

Rest from rep completion to top of the next minute + as needed

4A. Push press

10-12

4B. Hip thrusts

10-12

Rest from rep completion to top of the next minute + as needed

IF TIME Shoulder + Core Burner

2-4 x through

● Slow mountain climber

x6-8 RL

● Front to side to side to front raise

x6-8

● Rear fly

x6-8

● RKC plank

x20 seconds