Fulll Body Push & Pull, Heavy Upper & Lower

Full Body

Strength Push

E2MOM 5 Sets

6-8 Squats

6-8 Chest Press

E2MOM 5 Sets

6-8 Shoulder Press

10 Lunges each side

Hype

3 Sets EMOM

15 Leg Extensions

SUPERSET WITH

15 Lat Raises

3 Sets EMOM

15 1 Leg Squats

SUPERSET WITH

15 Scap Push Up

Endurance AMRAP 7 Minutes

12 Chin Up

12 Bicep Curl

10 Front Low Squats

Full Body

Strength Push

E2MOM 5 Sets

6-8 RDL

6-8 Bent Row

E2MOM 5 Sets

8-10 Hip Thrusts

10 Lat Pull Down RG

Hype

3 Sets EMOM

15 Ham Curl

SUPERSET WITH

15 Front Raise

3 Sets EMOM

15 Straight deadlift

SUPERSET WITH

12 Cleans

Endurance AMRAP 7 Minutes

6 EACH Y/I/T

12 Tricep Dips

6 Each Side Turkish Get up

Intense Upper

EMOM 5 Sets

6-8 Chest Press DB

EMOM 5 Sets

3-6 Pull Ups

EMOM 5 Sets

6-8 Shoulder Press DB

6-8 Seated Row

Hype

3 Sets EMOM

12 Pec Fly

SUPERSET WITH

12 Seated Arnold Press

3 Sets EMOM

15 Prone Fly

SUPERSET WITH

6 Scap Pull Down followed 6 Lat Pull down

Endurance AMRAP 7 Minutes

10 Lat to Front

10 Up Row

10 Power Jerk

Intense Lower & Arms In Rest

EMOM 5 Sets

6-8 Squats

EMOM 5 Sets

3-6 Thrusts

EMOM 5 Sets

6-8 Lunges 1 arm up

6-8 Front Wide Squat

Hype

3 Sets EMOM

12 B Stanse RDL each side

SUPERSET WITH

12 Bicep Concentration

3 Sets EMOM

12 Split Squats each side

SUPERSET WITH

12 Tricep Dips

Endurance AMRAP 7 Minutes

10 Box Jumps

10 1 Leg Glute Bridge

40 Sec Sqiuat Hold