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.
BB 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.
Complete 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-...
Conventional 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
Front Squat- Est. a 1RM or 5X6@RPE6 *16 min cap. Once done, complete: 6-8-10-10-8-6 BB Floor Chest Press (60% or 135/65) KB Front Squat (55/35's) DB Incline Chest Press (55/35's) Bike or Row (cals)
Complete strength in any order. Front Squats- 3X10@60% or RPE5 Conventional Deadlift- 3X10@50% or RPE5 *24 min cap. Complete 4 Rounds below. Rest as needed. 5X- BB Reverse Lunge (135/105) 30 sec- DB Lunge Hold (35/25's) 10 cal- Bike or Row
