EMM Fitness

Friday, April 10 - Week 2 of 12
TODAY'S WORKOUT

Day 3 - DEADLIFT + PULL POWER + POOL

Week 2 - Option 2
1 Bike (warm-up)
1x5 min — rest
Light effort, loosen up
2 Trap Bar or Sumo Deadlift
4x6-8 2 min rest
Heavier lift. Progress slowly. Brace hard.
3 Chest-Supported DB Row
3x10-12 60s rest
Incline bench, DBs hang. No momentum.
4 Cable Row (wide grip)
3x10-12 60s rest
Pull to upper abdomen, wide elbows.
5 Reverse Fly (DB/cable)
3x12-15 45s rest
Rear delt + upper back. Light.
6 Kettlebell Swings
3x15 45s rest
Hip hinge explosive. Great conditioning.
7 Incline DB Curl
3x10-12 45s rest
Seated 45 incline. Full stretch.
8 Pool: Laps + Treading
1x15-20 min — rest
Mix freestyle + treading intervals.
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