Monday 4th - Sunday 10th April 2022

Session 1

 

EMOM 12 (max reps)

1.DB bench press

  1. Trap bar deadlift 
  2. An crunches
  3. E2 bike

 

Rest 2 mins

 

EMOM 12 (max reps)

1.hanging knee raises 

  1. Double DB bent over row
  2. Press ups

4.Ski erg

 

Rest 2 mins

 

EMOM 12 ( max reps)

1.Ring dips

  1. DB multi direction lateral raise
  2. RDL
  3. Row

 

Finisher for time:

150 an mat sit ups 

 

Session 2

 

Go every 4 mins x 3 sets

 

10 Russin swings 

10 Front squats AHAFA

10 DB Curl and press

Remaining time each 

 

Rest 2 mins 

 

Go every 4 mins x 3 sets

 

10 DB Bench Press 

10 Bent over row

10 Strict T2B

Remaining time Row 

 

Rest 2 mins 

 

Go every 4 mins x 3 sets

 

20 DB Overhead lunges

10 DB Z press

30 Russian twists with a plate

Remaining time Ski to keep heart rate up