The Marcus

Warm-up:

400 m Run/Row

10 Walking Inchworms

Down Dog to Runner's Lunge & Twists


This workout was Marcus's idea, so we can all "thank" him when he gets back after Thanksgiving. It's a great one!


Option 1 > 3 Months

EMOM for 20 minutes:

5 Pushups

5 DB Biceps Curls 15/20

5 OH Presses 15/20

5 OH Triceps Ext. 15/20

5 Squats


Option 2 < 3 Months

EMOM for 20 minutes:

5 Pushups

5 DB Biceps Curls 10/15

5 OH Presses 10/15

5 OH Triceps Ext. 10/15

5 Squats


Option 3 < 1 Month

EMOM for 10 minutes:

2 Pushups

2 DB Biceps Curls 5/10

2 OH Presses 5/10

2 OH Triceps Ext. 5/10

2 Squats


Whatever time is remaining, in the minute is recovery. If at any point we can't complete the number of reps, within the minute, drop weight. If we still can't complete all the reps within the minute, cut back on 1 rep of each exercise.


If we finish, consistently with 30 seconds of rest during each minute, add 1 rep to each exercise.


Option 4: Strength Focus

Complete 5 minutes of the main set. Then 3 sets of 5 reps of:

BB Biceps Curls AHAP

DB OH Triceps Press AHAP


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretc