Pause Bench Press- 4X3@75% or 4X8@RPE6. *15 min cap. Complete 4 Rounds: 1X- Plate OH Walk (45/35) *Stop at each cone and do 10 Push-ups 12X- DB Incline Bench (55/35's) 12X- KB OH Tricep Ext. (55/35) 12 cal- Bike or Row
BB Hip Thrust- 5X10 build to RPE10. *14 min cap. Start on any circuit once done: C1: 4 sets. Rest 1 min after set. 10X- DB Inclined Hamstring Curl (35/25) 15X- MB Lying Hip Abduction RL=1 C2: 4 rounds. No rest. 10X- Dragonfly 10X-...
Complete strength in any order: BB Push Press- Est. a 1RM or 5X12@RPE6. L.B. Back Squat- 3X3@75%, and 3X1@85% or 5X12@RPE6. *24 min cap. Complete 4 Rounds: 10X- Incline Bench Press (135/95) Run 200Y 10X- DB Floor Press (70/45's) Run 200Y 10X- KB Goblet...
Sumo Deadlift- Est. a 1RM or 5X12@RPE6. *16 min cap. Start on any circuit: C1: 4 sets. Rest 1 min after set. 8X- DB Bent-over Row (55/35) RL=1 12X- TRX High Row C2: 4 sets. Rest 1 min after set. 25X- Plate Bent-over Row...
Start on any: E1: 5X3. Rest 1 min after set. Pull-ups (RPE10) E2: 5X3. Rest 1 min after set. Pause DB Inclined Row (RPE10) C1: 3X20. Rest 1 min after set. Wall DB Bicep Curl (25/15's) Wall DB Hammer Curl C2: 30-25-20-15-10. No rest....
Pause BB Strict OHP- 6X3 Build to RPE10. *14 min cap. 3 sec pause. Complete for time: 30-24-18-12-6. Single DB Thruster (55/35) RL=2 Push-up (floor to lockout) Sit-up *15 min time cap. If you cant beat the clock, 100 burpees.
