Monday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm SPIN
Strength / Hypertrophy
A. DB Bench Press
4 x 12
B. Bent Over DB Rows
4 x 12
C. Lat Pulldown or Pull-Ups
3 x 10–12
E. Superset (3 rounds)
DB Lateral Raises x15
DB Hammer Curls x12
Metcon – 10 Min EMOM
Min 1: 12 Push-ups
Min 2: 10/8 Cal Row
Min 3: 12 Light SA DB Snatch
Strength / Hypertrophy
A. DB Bench Press
4 x 12
B. Bent Over DB Rows
4 x 12
C. Lat Pulldown or Pull-Ups
3 x 10–12
E. Superset (3 rounds)
DB Lateral Raises x15
DB Hammer Curls x12
Metcon – 10 Min EMOM
Min 1: 12 Push-ups
Min 2: 10/8 Cal Row
Min 3: 12 Light SA DB Snatch
Strength / Hypertrophy
A. DB Bench Press
4 x 12
B. Bent Over DB Rows
4 x 12
C. Lat Pulldown or Pull-Ups
3 x 10–12
E. Superset (3 rounds)
DB Lateral Raises x15
DB Hammer Curls x12
Metcon – 10 Min EMOM
Min 1: 12 Push-ups
Min 2: 10/8 Cal Row
Min 3: 12 Light SA DB Snatch