Pause Bench Press- 5X5@60% or RPE5 *16 min cap. 2 sec pause. Start on any circuit. C1: 4 sets. Rest 1 min after set. 15X- KB Inclined Row (45/35's) 10X- TRX Bicep Curl C2: 4 sets. Rest 1 min after set. 15X- DB Floor Chest Press (55/35's) 10X- DB Tricep...
BB Strict OHP- 3X5@65% or RPE4, 1XAMRAP@65% *14 min cap. Start on any circuit. C1: 4 sets. Rest 1 min after set. 5X- BB Incline Bench Press (135/85) 15X- Plate Side Arm Raise (15/10's) C2: 4 sets. Rest 1 min after set. 5X- Alt. Floor DB Skull Crusher...
Conventional Deadlift- 5X1 build to RPE10 or 5X8@RPE5 *16 min cap. Start on any circuit: C1: 5 sets. Rest 60-90 sec after set. 5X- DB Reverse Lunge (55/35's) RL=1 10X- Chin-ups 10X- Plate Hammer Curl (45/35) C2: 4 sets. Rest only if needed. 80Y-...
HB Back Squat- 2X5@60%, 2X3@70%, 2X1@RPE10 or 5X8@RPE5 *18 min cap. Complete: 12-12-10-10-8-8. Bench Press (55% or 135/85) Push-ups (floor to lockout) Wall Ball (20/14) Run 400Y (scale 200Y)
BB Push Press- Est. a 5RM or 5X6@RPE4 *14 min cap. Start on any circuit. C1: 5 sets. Rest 60-90 sec after set. 6X- DB Incline Bench Press (70/45's) 12X- KB OH Tricep Ext. (55/35) C2: 5 sets. Rest 60-90 sec after set. 6X- BB Single Arm Landmine Press...
Bench Press- 8X2@80% or 8X8@RPE5 *16 min cap. AMRAP 16 min: 8 cal- Bike or Row 8X- Burpees Over Bar 8X- Alt. DB Snatch (55/35) RL=2 10X- V Sit-ups 10X- Declined Leg Raise 10X- TRX Sawing Plank
