Bring it On
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