Level 1

EMOM20

1- 8+ DB bench

2-Up to 15 Knee raises

3-Up to 15 Dips (banded)

4- Max Jump Rope

5- Rest

Level 2

EMOM20

1- 8+ DB bench 30/15

2-Up to 15 T2B

3-Up to 15 Dips

4- Max DU’s

5- Rest

Level 3

EMOM20

1- 8+ DB bench 40/25

2-Up to 15 T2B

3-Up to 15 Dips

4- 20-40 DU’s

5- Rest

Level 4 Rx

EMOM20

1- 8+ DB bench 50/35

2-Up to 15 T2B

3-Up to 15 Dips

4- 40-50 DU’s

5- Rest

Motivation

 

Strength

Strict Press

10-8-8-5-5

 

Aux:

Filly Press

3×10-12/ea.

Mobility: smash glutes/high hip 5 min/side