Workout of the day

E2MOM x 8 Sets (week 4 / 6)

Sets 1 - 3: 6 Seated DB Shoulder press

Sets 4-5: 6 Seated DB Shoulder press (increase weight)

Sets 6-8: 10 DB Pull-over bridge

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For sets 1-3 use the same weight as last week, increase weight for sets 4-5.
Keep your rib cage tucked, core tight, focus on a solid lockout.
For the DB Pull-over we will be continuing with the bridge position. This movement
should be controlled, 3 secs on the way down followed by a 3 sec hold.

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3-Rounds for time:

30/21 Calorie Row
30 Sit-ups
30 Burpees

Rest 2 mins after each round

*The goal for this workout is to try and keep a consistent pace through
all 3 rounds.
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3 Sets:

8 Shoulder external rotation per side