Bench Press- 6X1@70/70/80/80/90/90% or 6X8@RPE6 *20 min cap. – Complete circuits in order. C1: 15-12-9-6. Rest 1 min after set. DB Floor Chest Press (55/25’s) Wall Balls (20/10) C2: 3X20. Rest as needed. Plank Push-ups Bench Skull Crushers (35/15)
Read More4 Rounds. 1 min on: 30 sec off. – DB Snatch (35/15) Side Plank BB Push Press (95/55) Jump Rope Side Shuffles
Read MoreComplete 5 Rounds in order. Rest as needed. – Sumo Deadlift (2X@80% or 5X@RPE7) 8X- Chin-ups 10X- Banded Squatted Side Steps 12X- KB Swings (55/35) 14X- TRX Inverted Rows
Read MoreComplete 6 Rounds in order. Rest as needed. – 4X- Back Squat (70% or RPE8) 10X ea.- Stationary Lunge w/ KB (55/35) Run 200Y w/ WB (20/10) 10X- DB Bench (55/25’s) 20X- Plate OH Press (45/25)
Read MoreBench Press- 4XAMRAP@65% *18 min cap. – Complete 75 Reps on each in any order/rep scheme. DB Incline Bench (55/25’s) TRX Skull Crushers Slosh Tube OH Sit-ups Push-ups (Chest must touch floor. Elbows lock out)
Read MoreFront Squats- 5X3@60/65/70/75/80% or 5X8@RPE6 *18 min cap. – 20 min AMRAP 10X ea.- KB Single Leg Deadlift (35/20) 10X ea.- Box Step-ups (20″/24″) 10X ea.- TRX Pistol Squats Run 200Y
Read MoreFor time complete 20-15-10-5. – Pull-ups or TRX Pull-ups Plate Hammer Curls (45/25) DB Bench Press (55/25’s) KB OH Tricep Extension (35/20) Dragonfly’s Burpee’s
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