Warm Up:


5-Way Medball Circuit

5 Inchworms w/ Push Up

Upper Body Push:

Strict Shoulder Press: 5 X 10, One Set Every Other Minute

Use Same Weight For All Sets (It’s Going To Be Lighter Than You Think)


EMOM 21:

Minute 1: 5 MU or 10 Pull Ups

Minute 2: 50 Doubles

Minute 3: 10 4-Way Deadbugs

Auxiliary Work:

5 X 20 DB Bench Press, :30 Hold In Iso Locked Out Position Between Sets

DB's Are Never Put Down, Chest And Arms Are Always Under Tension