Functional Bodybuilding
Strength - Bench Press 3RM
12 Minutes to find Heavy Triple
Hypertrophy Work - EMOM 16:
M1) :20-30 Bottom of Ring Dip/Push-up Hold
M2) 5 Strict Tempo Toes to Bar
M3) 15 Behind the Neck Tricep Extension
M4) 3 Position Bicep Curls
Breathe Hard
50-40-30-20-10
Assault Bike Calories
Row Calories
*50 Double Unders after each set
**Female Calories: 40-32-24-16-8