Equipment Needed: Med/Heavy (shoulder press 6-12 rep weight), Heavy (lunge 6-12 rep weight), Light Band (yellow/green or green/red)
EMOM = 9 min
- Alternating Lunge x 6 each then Rest x ROM : Heavy DB
- Shoulder Press x 6-12 then Rest x ROM : Med DBS
- Band Lat Raise Pulse Burn Out x Max Reps : Light Band
Repeat 3xRounds
EMOM = 6 min
- Front Squat x 6-12 then Rest x ROM : Heavy DB
- Thruster x 6-12 then Rest x ROM : Med DBS
- Squat Jump Burn Out x Max Reps
Repeat 2xRounds
EMOM = 4 min
- Alternating Snatch x 10 Total : DB Heavy x ROM squat hold
- Down dog pushup x 10 x ROM mountain climbers
Repeat 2xRounds
4 min Ladder (Use Heavy or Extra Heavy 1 rep weight)
1-arm Push Press x 1
Alternate arms each set.
1-2-3-4-5-6
Work up to 6 reps, then increase weight and start at beginning w/1 rep