Wk 1 – Mar. 27
Monday – Functional Body Building (Upper/Low Split) + Fsq Varied Tempo + Core EMOM
A1. Single Arm Landmine Rows @ 20×1, 12 reps/arm x 3 sets, 30 sec b/t arms
A2. Glute Bridge DB Bench Press @ 40×0, 12 reps x 3 sets, 1:30 min
B1. Double KB Front Rack Step-Ups on to 20” Box, 10-12 reps total x 3 sets, 1 min
B2. Strict Banded C2B Pullups, AMRAP unbroken x 3 sets, 1 min
C. Front Squat @ 22×1, 5-5-5, 3 min b/t – nothing near a max – full depth and tempo is priority
D. AMRAP in 10 minutes:
25ft Weighted Bear Crawl @ 20/35lbs/arm – *two DBs in each hand
25ft Weighted Reverse Bear Crawl @ 20/35lbs/arm
50ft Double DB OH Walking Lunges @ 20/35lb/arm
Earned, Not Given