Supinated Barbell Rows & Heavy Dips
EMOMx5, 5 barbell rows and 5 dips, both in each min.
DB Lunges & DB Presses & DB Front Squats & Farmer Carry
AMRAP 6mns – 50′ DB Lunges, 5 DB Presses, 5 DB Front Squats, 50’ Farmers Carry
Sandbag Press & Push Ups & Rope Pulls
2 sets to muscle failure, MAX each movement
*Choose DB weight that challenges you to do all 4 exercises.
Start with 50’ of SB Lunges. Then, press 5 times. Perform 5 front squats then finish the
round by carrying the sandbag to the starting line. That’s 1 round. Repeat for 6mns
RX\L1\L2
These movements and workout format represent training of the CNS (Central Nervous System) and stability. They are designed to built durability, muscular endurance, stability, and stamina to prevent injury and improve performance and recovery. Each athlete will be scaled or should select a weight that allows them to achieve the directed stimulus. There are no recommended weights, only stimulus targets for this type of training.
