** VOLUME DELOAD WEEK **
Warm up
3 rounds
5/side thoracic extensions in squat
5 Cuban presses with 2.5/5 lbs plates in each hand
5 strict toes to bars / hanging knee raises
Upper Body Strength
Part A - Bench press
3x5
Part B - Weighted pullups
3x5
Conditioning
20 min alternating EMOM:
8 double DB burpee deadlifts 50/35 lbs
10 single arm ring rows (10 per side)
20 weighted glute bridges
45 sec plank hold
12/9 cal assault bike or 15/12 cal erg bike
EVF360
Part A
Part A - Alternating DB bench press
3 sets of 5 per arm, holding the other DB in lockout position
Part B - Weighted pullups or Strict (banded) pullups
3x5
Part B
20 min alternating EMOM:
8 double DB burpee deadlifts 50/35 lbs
10 single arm ring rows (10 per side)
20 weighted glute bridges
45 sec plank hold
12/9 cal assault bike or 15/12 cal erg bike