Full Body with an Arms Finish
Full-body conditioning followed by biceps and lat hypertrophy
Each minute
- EMOM 1, Min 1, 3 and 5
Man makers
Push-up, right renegade row, push-up, left renegade row, double-dumbbell clean and thruster
- EMOM 1, Min 2Right rotational lunges
- EMOM 1, Min 4Left rotational lunges
- EMOM 2, oddSingle-dumbbell biceps curls
- EMOM 2, even
Dynamic single-dumbbell pullover from waist to overhead and back
Similar to an overhead soccer throw
What Double EMOM means
Two back-to-back EMOM blocks. Same idea as a normal EMOM (start each movement at the top of the minute, then rest the time you have left), just run as two separate halves with different movements.
Scaling options
Elevate hands or remove push-ups from man makers; use step-back renegade rows; perform clean to push press instead of thruster; shorten or remove rotation in lunges; use hammer curls; perform a traditional lying pullover or lighter standing pullover.
Back-friendly · McGill method
On the man makers, hold a strong plank and don't let your hips sag, because that sag is your low back taking the load. Prop your hands on the dumbbells or a bench if you can't hold the plank. Keep the weights close on the clean so you're not yanking with your back. On the rotational lunges, turn through your hips and upper back, not by twisting your low back. Ribs down on the standing pullover so you don't arch.