Sumo Deadlifts- 4X3@85% or 4X8@RPE8 *Rest 60-90 sec between sets – Circuit 1: 15-12-9. BB Bent-over Row (115/65) TRX Bicep Curls Circuit 2: 3X15. Bulgarian Lunge Single Leg Hip Bridge Jump Rope (x10)
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Squat- 4X4@80% or 4X8@RPE7 *Rest 60 sec between sets. – 5 Rounds for time. 5X- Bench Press (185/85) 10X- KB Goblet Squat (55/25) 15X- Diamond Push-ups 20X- Split Leg Lunge Jumps (LR=2)
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Conventional Deadlifts- 3X3@80% or 3X8@RPE8 *Rest 60-90 sec between sets. – Complete for time. 18-15-12 DB Snatch (55/35) TRX Reverse Fly Strict Leg Raise Rower (200M)
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Bench Press- 4X3@80%, 1XAMRAP. *Rest 60 sec between sets. – Complete in order below. Circuit 1: 4X8. Rest 30-60 sec after set. DB Floor Chest Press (55/25’s) Push-ups (3 sec pause at bottom) Circuit 2: 4X15 for time. Wall Ball Burpees (20/10) Skull Crusher (55/25)
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Inclined DB Rows- 5X8 (35/15’s) *3 sec pause @ full contraction. 60 sec rest between sets. – 18 min AMRAP 5X- Side Shuffles 10X- Reverse Grip TRX Rows 15X- WB Core Twists (20/10) 20X- Plate Bent-over Row (45/25)
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Squats- 8X10@RPE7 *20 min to complete. – 4 Rounds for time. 100y- Walking Lunges 100y- Run 10X- Single Leg Stand-up 10X- Nordic Hamstring Curls
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Strict OHP- 5X4@75% or 5X8@RPE7 *Rest 60 sec between sets. – Complete for time. 21-15-9 Push Press (115/65) DB Bench Press (55/25’s) TRX Pikes Bear Hug Squats (20/10) Jump Rope (100X)
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