Complete in any order/rep scheme for time: 125X- Air Squats 100X- V Sit-ups 75X- Strict Pull-ups (modify to Bent-over Row) *Every 3 minutes, stop and do 10 Burpees.
Read MoreComplete circuits in order: C1: 10-15-20-15-10. Rest only if needed. Inclined Push-up (feet on chair/couch)Plank Shoulder Taps (RL=1rep) Tricep Dips C2: 3 Rounds for time. 50X- Jumping Jacks 50X- Mountain Climbers (RL=1rep) 15X- Sawing Plank Extra Credit: Walk/Run 20 Min
Read MoreBB Strict OHP- 4X10@50% or RPE5 *12 min cap. Once done complete: 6-10-14-10-6. DB Skull Crusher (25/15’s) Diamond Push-ups Plate Side Arm Raise (15/10’s) Plate Front Arm Raise (15/10’s) Plate Core Twist (15/10’s) RL=1 BB Core Roll-out Jump Rope (X10) *Rest as needed.
Read MoreComplete circuits in order: C1: 5 sets. Rest 1 min after set. 15X- Single Leg Hip Thrust (back on couch, bed, bench) 10X- Single Leg Deadlift 1 Min- ISO Glute Bridge (Hold in up position) C2: 4 Rounds for time. Run 400Y (or 1 block up and back)25X- Sit-ups 25X- Bicycles RL=1
Read MoreConventional Deadlift- 4X10@60% or RPE4 *16 min cap. Start on either circuit once done. C1: 5 Sets. Rest 1 min after set. 10X- BB Hip Thrust (135/105) 10X- Single Leg Deadlift (35/25) C2: 4 Rounds. No Rest. 100Y- Farmers Carry (70/45’s) 400Y- Run
Read MoreBench Press- 5X3@80% or 5X6@RPE5 *16 min cap. EMOM. 1st=1rep, 2nd=2rep, 3rd=3rep… Plate Bear Hug Squats (35/25) Push-ups (floor to lockout) Plate OH Sit-ups *Go until caught by clock.
Read MoreComplete 5 Rounds: 2X- Conventional Deadlift (75% or 135/105) 4X- Pull-ups (RPE10) 6X- Burpees Over Bar 8X- DB Bicep Curls (25/15’s) 10X- KB Swings (55/35)
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