Sunday, March 15th, 2026
Strength EMOM
12:00 EMOM
minute 1: 3-3-2-2-1-1 Weighted Strict Pull-Ups
minute 2: Unbroken Strict Press @ 55% of 1RM
*1 sec Pause Overhead on each Strict Press Rep
Weighted Pull-Ups: Start with heavy sets of 3 and add loads as the reps descend to sets of 1.
Strict Press: The weight will be taken from the floor and we are looking to tackle 50% for an unbroken set of reps in the range of 10-15 reps on each set, with the focus on volume accumulation and a challenging unbroken set that varies lightly set to set.
Bodybuilding Finisher
For Quality
3 Sets:
10 Ring Bicep Curls
10 Single Ring Tricep Extension
Rest :30
20 Weighted Russian Twists*
-Max Unbroken Hollow Hold
Rest 1:00
*Each time the weight touches the floor we will count each rep
