Saturday 03/29/25- Workout
Complete: 20-16-12-8.
Run (800Y-600Y-400Y-200Y)
L.B. Back Squat (135/85)
Push-up
Sit-up
KB Swing (70/55)
DB Plank Row (25/15) RL=1
Starfish Sit-up RL=1
Friday 03/28/25- Workout
Bench Press- 5X10@60% or RPE6.
*16 min cap.
Complete: 8-10-12-10-8 on each. Rest 60-90 sec after set.
C1:
DB Incline Bench Press (70/40’s)
Dual KB Bent-over Row (55/35’s)
C2:
DB Side Arm Raise (25/15’s)
TRX Reverse Fly
C3: No rest.
Weighted Kneeling Core Twist (25/15) RL=1
Alt. Superman RL=1
Bike or Row (cals)
Thursday 03/27/25- Workout
Sumo Deadlift- 5X4@75% or 4X8@RPE6.
*16 min cap.
Complete 40 Reps on each:
BB Reverse Lunge (135/105) RL=2
Side Lying Hip Raise RL=1
Goblet Squat (100/70)
Banded Hip Adduction RL=1
*After each, do:
150X- Jump Rope
15 cal- Bike or Row
Wednesday 03/26/25- Workout
Buy in/out with 800Y Run.
Then complete 3 sets on each circuit. Rest 90 sec after set.
C1:
5X- Pull-up
AMRAP- DB Bicep Curl (25/15’s)
C2:
5X- Inclined High Row (55/35’s)
AMRAP- KB Hammer Curl (55/35)
C3:
5X- Braced DB Bent-over Row (70/45) RL=1
AMRAP- TB Reverse Fly
