Arms

Tabata Warm-Up

• Y.T.W. Shoulder Prehap
• Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

• 6 x Barbell Bent-Over Rows (185/ 125)
• 6 x Dips (weighted)
• 6 x Barbell Snatch-Grip High-Pulls (185 / 125)
• 15 x Toes-to-bar
• 6 x Barbell Press (75% of 1RM)
• 45ft Sled Pull (275lb / 135lb)

Tabata Warm-Up

• Y.T.W. Shoulder Prehap
• Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

• 9 x Barbell Bent-Over Rows (155/ 105)
• 9 x Dips
• 9 x Barbell Snatch-Grip High-Pulls (155 / 105
• 9 x Strict Chest-to-Bar Pull-Ups
• 9 x Barbell Press (65% of 1RM)
• 45ft Sled Pull (205lb / 135lb)

Tabata Warm-Up

• Y.T.W. Shoulder Prehap
• Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

• 12 x Barbell Bent-Over Rows
• 12 x Band Tricep Pull Downs
• 12 x Barbell Snatch-Grip High-Pulls
• 12 x Strict Pull-Ups
• 12 x Barbell Press (50% of 1RM)
• 45ft Sled Pull (165lb / 95lb)

Tabata Warm-Up

• Y.T.W. Shoulder Prehap
• Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

• 15 x DB Upright Rows
• 15 x DB Press
• 15 x Band Face Pulls
• 15 x DB Curls
• 1:15 min x Trap Bar Carry (95lb)
• 15 x DB Bench Press

Use 50% of 1RM divided by 2, or for simplicity, use 2 x 25-35/15-25 Dumbbells or Kettlebells