EMOM x 6 mins:
1. 30 secs Banded Scapula Push Ups
2. 30 secs Banded Pull Aparts
3. 30 secs Inchworms
AMRAP x 4 mins:
10 Push Ups
10 T2B
Rest 2 mins
AMRAP x 4 mins:
8 Overhead Squats (115/80)
5/side Overhead Barbell Lunges (115/80)
12/9 Cal Row or 10/7 Cal Assault Bike
Rest 2 mins
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
12/side Incline Bench Prone Trap Raises
Rest 90 secs
Complete 3 sets on the Assault Bike of:
1 min moderate intensity
1 min high intensity at 8/10 RPE
1 min moderate intensity at 7/10 RPE
1 min high intensity at 8/10 RPE
1 min moderate intensity at 7/10 RPE
2 min recovery at 5/10 RPE
2 min walk
RPE = Rate of Perceived Effort
10 = red zone
9 = very high effort
8 = high effort you can’t talk no more
7 = you can give a word here and there
6 = you can talk
5 = we can have a full conversation
4 = you are moving
3 = warm up
2 = stretching
1 = not moving
10 reps at 50% of 1RM
8 reps at 60%
5 reps at 70%
5 reps at 75%
3 reps at 80%
1 set for Max Reps at 85%
(take up to 2 mins rest between sets)