ADVANCED
A. Push Press
4 sets x 4 reps @55% of 1RM
B. 32′ EMOM
Minute 1 - 15 American Swing @24/16 kg
Minute 2 - 12 Cal Row
Minute 3 - 20 AbMat Sit Up
Minute 4 - Rest
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INTERMEDIATE
A. Push Press
4 sets x 4 reps @55% of 1RM
B. 32′ EMOM
Minute 1 - 15 American Swing @16/12 kg
Minute 2 - 7 Cal Row
Minute 3 - 15 AbMat Sit Up
Minute 4 - Rest
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BEGINNER
A. Shoulder Press
4 sets x 4 reps @by feel
B. 24′ EMOM
Minute 1 - 10 Russian Swing @by feel
Minute 2 - 30″ Row
Minute 3 - 10 AbMat Sit Up
Minute 4 - Rest

Photo by Roberto Gentile