Tuesday, March 24th, 2026
EMOM Strength and Capacity
“House of Cards”
20:00 EMOM
minute 1: 15/12 Calorie Row
minute 2: 10 Bench Press
minute 3: 15 GHD Sit-Ups
minute 4: 10 Burpees to Target
minute 5: Rest
Bench Press @ 60% of 1RM
Burpee Target: Out of Reach
Accessories
For Quality
3 Sets:
10/10 Half Kneeling Paloff Press with Rotation
20 Renegade Row
10 Dumbbell Rolling Tricep Extensions
Rotational Work + bodybuilding”
