1. DeFranco's Simple 6
10 Clapping Pushups
10 Inverted Row
- Bench- warm up from 40% of max up to an 8RM. Add weight slowly until the weight feels like a "10", then stop.
- Take about 10% off. Over the course of about 20 minutes, do sets of 8 at your own pace. When these reps reach a "10", stop.
- Pendlay Rows: Repeat steps 1&2.
- "EMOM Hell"
Get a clock. On the first minute, 1 burpee-into-pullups (pushup at the bottom of the burpee). On the next minute, 2. On the next, 3. Do a set every minute on the minute, adding a rep each round, until you fail.