Accessories + E5MOM

A session focusing on accessories, single-arm work, and leg work to make your imbalances stronger. Then a good functional bodybuilding style workout to finish.

Reminders:

The first part is an accessories piece with working through proper form and strict strength.
Ensure you do all reps slow and controlled, don't rush.
Pick the correct weights, for quality not time.
On part 2 this is to get a sweat on and breathe but also to get a pump on if you can't hit the reps then lower them don't take too long on each piece.

Exercise Guide

FOR QUALITY X3 ROUNDS \

1-5 strict C2B or pull ups

10 standing DB strict press @ RPE 6-7

10 DB reverse Lunges @ same weight as above

15 GHD sit ups

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5 min rest before starting part 2

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E5MOM X4 ROUNDS EACH ROUND HAS A DIFFERENT START

CAP EACH ROUND @4:00 MINUTES

500m Bike erg

12 DB bench press @22.5/17.5kg

12 Inverted row's / ring rows \

12 Goblet squats

12 hang (high hip) clean @40/30kg

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Start with 250m ski (same movements after for the rest of the rounds)
15/12 cal assault bike
300/250m row