WEEK ONE

SESSION ONE

  • Session One
  • Back Squat
  • Sets
  • 3
  • Reps
  • 3
  • Tempo
  • 3-1-X-1
  • Rest
  • 2 Min
  • Session One
  • Strict Press
  • Sets
  • 3
  • Reps
  • 3
  • Tempo
  • X-1-3-1
  • Rest
  • 2 Min
  • Session One
  • Pull Ups
  • Sets
  • 3
  • Reps
  • MAX
  • Tempo
  • X
  • Rest
  • 2 Min
  • Session One
  • Lunges
  • Sets
  • 4
  • Reps
  • 20 (each leg)
  • Tempo
  • 2-1-X-X
  • Rest
  • 1 Min
  • Session One
  • Bicep Curls
  • Sets
  • 5
  • Reps
  • 12
  • Tempo
  • 2-1-X-1
  • Rest
  • 1 Min

Session 1:

Format is EMOM x21 (every minute on the minute). Complete the reps within a minute, rest the remainder of the minute

Dumbbell Push Press x10

Dumbbell Bent-over Row x10

Dumbbell Front Squat x10