EMOMx10
Odd – Max Z Press
Even – Max DB Rows
EMOMx10
Odd – Max Ab Row\BB Rollout
Even – Rest
3 Rounds – Sprint 250 Meters on ERG
Max DB Front Squat – Rest 1:1
Today’s work is not about reps. Its about doing quality work and stimulating the CNS (Central Nervous System) and reaching muscle failure. Select weights that meet the standards below.
Z Press – We are shooting for a weight that allows you to get about 12 reps. Sitting on the floor, extend your legs in
front of you (feet together if possible) and press the Dumbbells overhead.
DB Row – Weight should allow for min of 15 reps with good form. No swinging.
Front Squat – Moderate to Heavy DB – SHould be able to move the weight for at least 30-45 seconds.
