Tempo Bench Press- 6X3@70% or RPE5 *18 min cap. 3/3/1 Tempo. Complete 3 Rounds of: 4X- Single KB OH Walk (35/25) *15X Push-ups at each cone. 15X- BB Push Press (95/75) 15X- TRX Skull Crusher 400M- Bike or Row
LB Back Squat- 4X3@80% or 4X8@RPE6 *18 min cap. Start on either circuit below: C1: 4 Sets. Rest 1 min after set. 8X- Weighted Bulgarian Lunge (35/25's) 15X- MB Squatted Side Step C2: 4X8. Rest 1 min after set. 3 sec neg. Negative Pull-ups Negative DB Bicep Curl (25/15's) C3:...
For time complete 50 Reps on all movements. Any order/rep scheme. Run 1600Y (can break up) Alt. DB Snatch (55/35) RL=2 TTB or Hanging Leg Raise Push-ups (floor to lockout) Wall Ball Burpee (20/14) Slosh Tube Lunges (RL=2) Kneeling TRX Roll-out
Complete 5 Rounds of the complex. Build to heaviest load. 1X- BB Strict OHP 3X- BB Push Press 5X- BB Thruster *18 min cap. Once done complete: 4-8-12-12-8-4. Bench Press (RPE10) DB Floor Chest Press (70/35's) DB Side Arm Raise (25/15's) Jump Rope (X10)
Sumo Deadlift- 3X5@65%, 3X3@75%, 3X1@85% or 6X12@RPE8 *20 min cap. Once done, complete: 25-20-15-10-5. Pull-ups Deficit KB Sumo Squat (70/55) DB Inclined High Row (35/25's) BB Stiff Leg Deadlift (115/85) 300M- Bike or Row
Low Bar Back Squat- 4X8@60% or RPE6 *18 min cap. Once done, complete: 5-10-15-10-5. Conventional Deadlift (225/185) (165/125) 1 Min- Hang from Rig Burpees Over Bar KB Swing (55/35)
