Back Squat- 6X4@65% or 6X8@RPE8 *20 min cap. – Complete 4 Rounds in order. 8X ea.- DB Stationary Lunge (55/35’s) 20X- TRX Hamstring Curls 20X- Ceiling Touches 20X- Swimmer Kicks
Read MoreComplete in order. 12-10-8-6-4. – Sumo Deadlift (50% of 1RM) KB Front Rack Reverse Lunge (35/20) TRX Low Rows Chin-ups DB Bicep Curls (25/15’s)
Read MorePause Back Squat- 6X3@60% or 6X6@RPE7 *20 min cap. – Complete 30-25-20-15. WB Bear Hug Squat (20/10) Sprinter Lunge Bicycle’s LR=1 Superman’s
Read MoreBB Strict OHP- 5X1 est. max for the day or 5X10@RPE7 *18 min to complete – Complete 8-12-16-12-8. TB Side Arm Raises Plate OH Lunges (45/25) Banded Plank Side Shuffles TRX Pikes
Read MoreConventional Deadlift- 4X4@55/65/75/85% or 4X8@RPE8 *18 min to complete. – Complete in order. 18-15-12-9-6 Banded Squatted Side Steps KB Swings (55/35) DB Bent-over Row (35/25) Pull-ups
Read MoreFront Squat- 5X2@80% or 5X8@RPE7 *18 min cap. – Complete 5 rounds for time. Run 200Y w/ WB (20/10) 8X- DB Thruster (35/25’s) 10X- WB Core Twists
Read MoreBench Press- 5X2@50/60/70/80/90% or 5X8@RPE7 *20 Min to complete. – Complete circuits in any order. C1: 5X12. Rest 1 min after set. DB Incline Bench Press (35/25’s) TRX Skull Crushers C2: 4X8. No Rest. KB OHP (45/25’s) V Sit-ups Jump Rope (X10)
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