Workouts

Bench Press
1) 5 Reps @ 75%
2) 3 Reps @ 85%
3) AMRAP 95%

Pendlay Row
1) 5 Reps @ 75%
2) 3 Reps @ 85%
3) AMRAP @ 95%

Military Press
1) 3 Reps @ 80%
2) 3 Reps @ 85%
3) AMRAP @ 90%

Snatch Grip OHP 3 x 10
Snatch Grip Bent Over Row 3 x 10

Deadlift
1) 3 Reps @ 80%
2) 3 Reps @ 85%
3) AMRAP @ 90%

Barbell Hip Thrust 3 x 15
Paused Front Squats 3 x 8

Bench Press
1) 3 Reps @ 80%
2) 3 Reps @ 85%
3) AMRAP @ 90%

DB Bench Press 3 x 12
Single Arm DB Row 3 x 12

Pendlay Row
1) 3 Reps @ 80%
2) 3 Reps @ 85%
3) AMRAP @ 90%

Pull Ups - strict 3 x 12
Standing DB Strict Press 3 x 12

Front Squat
1) 3 Reps @ 80%
2) 3 Reps @ 85%
3) AMRAP @ 90%

Goblet Squat 3 x 12
TRX Hamstring Curl 3 x 15

Military Press
1) 5 Reps @ 75%
2) 5 Reps @ 80%
3) AMRAP @ 85%

Filly Press 3 x 10
Incline Bench Row 3 x 12

Deadlift
1) 5 Reps @ 75%
2) 5 Reps @ 80%
3) AMRAP @ 85%

DB Hamstring March 3 x 12 per side
Dual KB Front Squat 3 x 10

Bench Press
1) 5 Reps @ 75%
2) 5 Reps @ 80%
3) AMRAP @85%

DB Chest Fly's 3 x 12
Alt DB Row 3 x12

Pendlay Row
1) 5 Reps @ 75%
2) 5 Reps @ 80%
3) AMRAP @ 85%

2 second Iso Ring Rows 3 x 15
Deficit Push - Ups 3 x 12

Front Squats
1) 5 Reps @ 75%
2) 5 Reps @ 80%
3) AMRAP @ 85%

Back Squats 3 x 10
Barbell Glute Thrust 3 x 15

Military Press
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

EMO1.5M x 3
Arnold Press
EMO1.5M x3
Gorilla DB Row x12

Deadlift
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

EMO1.5M x3
DB Single Leg RDL x 12
EMOM x3
Cyclist Squats x12

Bench Press
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

EMO1.5M x 3
Glute Bridge DB Bench Press x 12
EMO1.5M x 3
DB Back Row x 12

Pendlay Row
EMO3M
1) 5 reps @50%
2) 5 reps @60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

EMO1.5M x 3
Chin Ups x 12
EMOM x 3
DB Strict Press x 12

Front Squats
1) 5 reps @ 50%
2) 5 reps @ 60%
3) 3 reps @ 70%
4) 3 reps @ 80%
5) AMRAP @85%

EMO2M x 3
Lunges x12 per side
EMO1.5M x 3
Barbell RDL x 12

Object Presses
5 sets
10 Object presses
:90sec rest

5 Sets
20 Push-ups
:90sec rest

5 Sets of
6 R/L rear foot elevated split squats
* Put your rear foot on a chair and squat down as far as possible, keeping your front foot planted on ground and rear foot on chair, chest up. Do five sets of six on each leg.
:90sec rest