Monday 07/31/17- Workout

Complete in order: – Run 600Yds Circuit 1: 5 Rounds. Rest as needed 10X- TRX High Rows 5X- Pull-ups Circuit 2: 5 Rounds. Rest as needed. 5X- DB Bent-over Row (55/25) 10X- DB Hammer Curls (35/15) Run 600Yds

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Saturday 07/29/17- Workout

Complete in order. Rest as needed. Circuit 1: 6X6 Conventional Deadlift (50% of 1RM) TRX Low Rows Circuit 2: 6X6 Sumo Deadlift (50% of 1RM) Alt. DB Single Arm Snatch (55/25) LR=2 Circuit 3: 3X10 WB Core Twist (20/10) LR=1 Sit-ups

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Friday 07/28/17- Workout

Tempo Back Squat- 5X3@65% or RPE6 *3 count down, 3 count pause at bottom. 1 min rest between. – DB Bench Press- 5X5 dropsets of 5 (RPE8) *1 min rest between sets. – Complete in any order, any rep scheme. 50X- Wall Balls (20/10) 100X- Push-ups

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Wednesday 07/26/17- Workout

Conventional Deadlift- Work up to 5X@RPE8 then do 3 more sets at that weight. *Rest 60-90sec between sets. – Complete in order for time. Circuit 1: 12-10-8-6 Incline BB Row (95/65) TRX Low Row DB Bicep Curls (25/15’s) Circuit 2: 3 Rounds Row 200M 15X- KB Swings (35/25) 15X- V Situps

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Tuesday 07/25/17- Workout

Pause Bench Press- 5X3@75% (hold pause for 2 thousandth count) *18 min to complete. – AMRAP 15 Min. 8X- DB Incline Chest Press (55/25’s) 10X- Diamond Push-ups 12X- Mountain Climbers 14X- TRX Skull Crushers

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