A. Coastal30 – Strength
EMOM: 20mins (4 rounds)
1. Med ball 1,1/4 squat x12
2. Flat lying DB press x 10-12 (2010)
3. Ring Row x12 / Banded Pull up x6-10 (2010)
4. Single leg glute hip ups x10-12 reps each side (2010)
5. Weighted front plank x30-45s Scoring: Not Scored
* Looking to hit upper rep range here rather than heavy weights, can progress loads through sets.
* Bench Press = Neutral grip
* Can progress to banded pull ups in later weeks/ if can complete at least 2-3 strict pull ups
* Can add DB to hips for glute hip ups. Double leg option is possible too.