A) E3MOM x 15 min (5 sets):

– 5 close grip bench press @ 30X1

– 5 weighted pronated pull-ups

*Goal is to build on weight each set until you reach a heavy set of 5 for each movement.

 

B) EMOM x 12-16 min (6-8 sets):

E – 12/9 cal row

O – 10 KB swings (heavy) + 8 goblet hold reverse lunges

*Row 15/12 cal if able.

 

C) 2-3 sets for efficiency:

– 10-12 supine medball hamstring curls

– 25 banded pull-aparts