Tuesday 09/26/17- Workout
Complete in order. Rest as needed.
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5X- Sumo Deadlift (60% or RPE9)
30X- DB Suitcase Rows (35/25’s)
5X- Conventional Deadlift (use sumo%)
30X- Single Leg Hip Bridge
5X- Sumo Deadlift
30X- Chin-ups
5X- Conventional Deadlift
30X- Plank DB Rows (25/15’s)
Monday 09/25/17- Workout
Front Squat- 5X4@65% or 5X8@RPE7
*Rest 90 sec between sets. 18 min to complete.
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Complete 5 Rounds.
Run 400Y
20X- Wall Balls (20/10)
20X- Starfish Sit-ups
Saturday 09/23/17- Workout
Bench Press- 5X5@65% or RPE8
*Rest 90 sec between sets. 18 min cap.
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Partner Workout:
100X- DB Step-ups (25/15’s)
Plate OH hold (45/25)
*One partner on each. Start and stop at the same time. Split reps between the two.
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100X- Inclined Push-ups
*One partner goes while the other holds a plank. Split reps between the two.
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400Y Run
*One holds slosh tube, the other holds WB (20/10). Switch half-way.
Friday 09/22/17- Workout
Sumo Deadlift- 4X8@60% or RPE7
*Rest 1 min between sets. 16 min to complete.
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Complete 5 Rounds for time.
15X- Reverse Lunge w/ KB (35/20)
15X- TRX High Rows
10X- DB Bent-over Row (35/25)
8X- Strict Pull-ups
8X- Plate Reverse Curls (45/25)
