Start on any circuit: C1: 5 sets. Rest 1 min after set.5X- Weighted Pull-up (RPE10)10X- DB Hammer Curl (25/15's) C2: 5X10. Rest 1 min after set.KB Inclined Row (55/35's)Plate Reverse Grip Curl (45/35) C3: 4 Rounds. Rest 1 min after set.100Y- KB Farmers Carry...
Front Squat- Est. a 1RM or 5X8@RPE7*18 min cap. Once done, start on any circuit:C1: 12-10-8-6. Rest 1 min after set.High Bar Back Squat (135/105)KB Goblet Reverse Lunge (55/35) C2: 4 Rounds. 400M- Row or Bike15X- WB Bear Hug Squat (20/14)15X- V Sit-up
Start on any circuit below:C1: 4XAMRAP. Rest 1 min after set.Bench Press (185/105) (135/65)BB Bent-over Row (135/105) C2: 4X15. Rest 1 min after set.DB Floor Press (55/35's)TRX High Row C3: 4 Rounds. No Rest.45 sec- Hollow Hold30 sec.- Side PlankRun 400Y
Sumo Deadlift- 8X1@85-95% or 8X8@RPE5*18 min cap. Once done, complete: 8-10-12-10-8Pull-upsKB Suitcase Row (55/35's)TTB or Hanging Leg RaiseBicycle RL=1DB Bicep Curl (25/15's)Plate Hammer Curl (45/35)
Push Press- 6X5@60% or RPE5Bench Press- 3X3@75%, 3X1@RPE10 or 6X6@RPE7*25 min cap. Once done, start on any circuit below:C1: 4 sets. Rest 1 min after set.8X- Alt. DB Bench Press (55/35's)15X- Plate Front Arm Raise (35/25) C2: 4 sets. Rest 1 min after set.25X-...
