HB Back Squat- 4X10@50% or RPE5.*15 min cap. AMRAP in 4 min on each. Rest 2 min between.C1:20X- Split Leg Lunge Jump RL=110X- Sit-ups C2:20X- WB Bear Hug Squat (20/14)10X- Burpees Over Box C3:Run
Start on C1 or C2 first, save C3 and C4 for last.C1: 5X8. Rest 1 min after set.DB Bench Press (70/45's)BB Bent-over Row (135/105) C2: 5X8. Rest 1 min after set.DB Incline Bench Press (70/45's)Pull-ups C3: Complete 50X on each in order:DB Tricep Skull...
HB Back Squat- 3X1@85-90% or 3X12@RPE7. *16 min cap. Start on either circuit. Complete: 8-10-12-10-8. C1: Conventional Deadlift (65% or 135/105) TRX Sawing Plank Bike or Row (cals) C2: BB Hip Thrust (135/105) Dragonfly Run 400Y
Pause Bench Press- 6X2@80% or 5X10@RPE6.*16 min cap. 3 sec pause. EMOM for 5 min on each. Rest 2 min between.C1: 15X on each.Wall Ball (20/14)WB Core Twist RL=1 C2: 20X on each.Push-upsMountain Climber RL=1 *Every time caught by the clock, complete 20 Burpees
Complete strength in any order:Bench Press- 5X4@75% or 4X10@RPE6.Strict OHP- 4X10@65% or RPE5.*22 min cap. Start on either circuit once done: C1: 4X8. Rest 1 min after set.Kneeling One Arm Landmine Press (45/35) RL=1One Arm DB Side Arm Raise (15/10) RL=1 C2: 4X8. Rest...
HB Back Squat- Est. a 3RM or 4X12@RPE5. *16 min cap. Complete 4 Rounds: 100Y- Walking Lunge 100Y- Jog 30 sec- Side Plank Add. Hold RL=1 15X- Ceiling Touch 15X- Lying Leg Raise
Bench Press- Est. a 10RM or 5X10@RPE6. *16 min cap. AMRAP in 20 min: 8X- BB Push Press (135/105) 8X- DB Bench Press (70/45's) 10 cal- Bike or Row 10X- Step-ups RL=1
