Smarty Pants Smith

Warm-up:

200 m Run/Row or 1:00 Assault Bike

30 Second Low Lunge Banded Hold (Both Sides)

10 Alt Arm & Leg Raises

Resistance Band Chest & Shoulder Mobility

25 Straight Leg Sit-ups


Option 1 > 3 Months EMOM for Complete the Following: Minute 1 - 10 Deadlifts 65/95 Minute 2 - 10 Front Squats 65/95 Minute 3 - 10 Bent Rows 65/95 Minute 4 - 10 Push Press 65/95 Repeat 5 X

Option 2 < 3 Months EMOM for Complete the Following: Minute 1 - 10 Deadlifts 45/65 Minute 2 - 10 Front Squats 45/65 Minute 3 - 10 Bent Rows 45/65 Minute 4 - 10 Push Press 45/65 Repeat 4-5 X


Option 3 < 1 Month EMOM for Complete the Following: Minute 1 - 6-8 Deadlifts 35/45 Minute 2 - 6-8Front Squats 35/45 Minute 3 - 6-8 Bent Rows 35/45 Minute 4 - 6-8Push Press 35/45 Repeat 3-4 X


Option 4 : Strength Focus

Complete 2 rounds of the main workout: Then the following superset 4 times.

8 Bench Press AHAP

15 Pushups

Rest 2-3 minutes

Cool Down: Child's Pose Low Back & Piri Stretch QL Stretch Pigeon Stretch Daily Challenge: 25 Pushups

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