Warm up, 5 minutes of run, row or bike

How’s your deadlifts go yesterday? Take a little break from the heavy weights and go into suns out guns out training.


16 Minute EMOM (4 Rounds) *with a single DB
Minutes 1- 7 Curls each arm
Minute 2- 14 Overhead tricep extensions
Minute 3- 14 single arm floor presses
Minute 4- 45 seconds max effort sit ups *weighted if you want

Workout of the day – If you want to wear a vest, wear a vest
5 Rounds
7 Pull ups
20 med ball cleans
10 Push ups