Thursday 12/16/21- Workout
| Complete in any order. 4X10 Rest 1 min after set. |
| C1: |
| DB Inclined Hamstring Curl (35/25) |
| Neg. BB Stiff Leg Deadlift (135/105) |
| C2: |
| Pull-ups |
| TRX Fall-out |
| C3: |
| DB Bicep Curl (25/15’s) |
| DB Hammer Curl (25/15’s) |
| C4: 3 Rounds. No rest. |
| 30 sec- Weighted ISO Superman (5/2.5’s) |
| 30 sec- Hollow Hold |
Wednesday 12/15/21- Workout
Complete: 30-25-20-15-10.
Plate Bear Hug Step-ups RL=1 (35/25)
Row (400M)
DB Bench Press (55/35’s)
Bike (400M)
BB Thruster (95/75)
Run 400Y
Tuesday 12/14/21- Workout
| Conventional Deadlift- Est. a 10RM or 4X12@RPE6. |
| *14 min cap. |
| Complete 4 Rounds: |
| 5X- Bulgarian Lunge (70/55’s) RL=1 |
| 5X- Pause BB Inverted Row |
| Run 200Y |
| 10X- Single Foot Elevated Glute Bridge (55/35) RL=1 |
| 10X- TRX High Row |
| Run 200Y |
Monday 12/13/21- Workout
| Complete in any order. 3X2@80% or 3X6@RPE5. |
| Pause BB Front Squat |
| Pause Bench Press |
| *20 min cap. |
| Complete 3 Rounds: |
| 5X- DB Incline Bench (70/45’s) |
| 1X- KB OH Walk (45/35’s) |
| *Perform 25 Push-ups at each cone. |
| 20X- Wall Ball (20/14) |
