
Workout of the day
2025-04-15
Strength
Seated DB Shoulder-Press (week 4 / 6)
5 Sets: E2MOM
12 reps
10 reps
8 reps
6 reps
4 reps
* This is a similar set / rep scheme as week 1. The goal
is start and finish with heavier weights then used in week 1.
Metcon
9 min Amrap
1 Wall-walk
4 BJO 20"/24"
2 Wall-walks
8 BJO
3 Wall-walks
12 BJO
4 Wall-Walks
16 BJO etc... continue pattern
Rest 3 mins
Then complete:
800 m Run or 1000 m Row
core
Partner
Accessory
3 Sets:
12 Banded Pull-aparts
12 Face Pulls
6 / 6 Standing shoulder ext rotation