Bench Press- Est. a 5RM or 5X10@RPE6 *18 min cap. Once done, complete 100 Reps on each below: DB Bicep Curl (25/15's) DB Hammer Curl (25/15's) Bench KB Skull Crusher (45/35) KB OH Tricep Extension (45/35) Sit-ups
HB Back Squat- Est. a 1RM or 5X10@RPE6 *18 min cap. Start on either circuit once done. C1: 4 sets. Rest 1 min after set. 30 sec- Side Plank Adductor Hold 8X- TRX Pistol Squat C2: 25-20-15-10-5. No Rest. Wall Ball (20/14) KB Swing...
Complete in order: Run 400Y 40X- DB Bench Press (55/35's) 40X- Push-ups (floor to lockout) Run 400Y 40X- BB Bent-over Row (95/65) 40X- TRX High Row Run 400Y 40X- Bench DB Skull Crusher (25/15's) 40X- KB OH Tricep Extension (55/35) Run 400Y 40X- DB...
Bench Press- 17 Reps @ 76% or 135/85 *18 min cap. Complete in as few sets as possible. For time: 1/2 Murph Run 800Y 50X- Pull-ups 100X- Push-ups 150X- Squats Run 800Y
Start on any circuit: C1: 20-16-12-8-4. Rest as needed. Chin-up TTB or Hanging Leg Raise V-Sit-up C2: 5 Rounds. Rest as needed. 10X- DB Inclined High Row (25/15's) 10X- TRX Bicep Curl 15X- TB Reverse Fly 30 Sec- Plate Superman Hold (15/10) 10 cal-...
Start on any circuit. 8 MIN EMOM on each. Rest 2 min between. C1: 8 cals- Bike 8X- V Sit-ups C2: 8 cals- Rower 16X- Bicycle RL=1 C3: 8X- Burpees 8X- Sit-ups
Conventional Deadlift- Est. a 1RM or 5X10@RPE7 *18 min cap. Start on either circuit once done. C1: 6-8-10-8-6. Rest 1 min after set. BB Stiff Leg Deadlift (95/65) Platform Reverse Lunge (35/25's) C2: 4 sets. Rest 1 min after set. 15X- DB Front Squat...
