Start on any circuit:C1: 4X8. Rest 1 min after set.Weighted Platform Reverse Lunge (55/35) RL=1TRX Single Hamstring Curl RL=1 C2: 4X8. Rest 1 min after set.Weighted Single Leg Stand-up (35/25) RL=1Split Leg Lunge Jump RL=1 C3: 20-16-12-8. No Rest.Wall Ball (20/14)KB Swing (70/45) C4:...
Complete strength in any order:Front Squat- 4X2@80% or 4X10@RPE6Pause Bench- 5X1 Build to RPE10.*24 min cap. Once done, complete 4 rounds of:4X- DB Thruster (55/35's)8X- BB Incline Bench (135/85)12X- KB OH Tricep Ext (55/35)16X- Push-ups200Y- Run
Pause Front Squat- 5X5@55% or RPE5*16 min cap. 2 sec pause. Complete 4 Rounds:5X- Weighted Step-up (55/35's) RL=110X- Single Leg Deadlift (35/25) RL=115X- BB Hip Thrust (135/105)20 cal- Bike or Row
Complete strength in any order:BB Push Press- Est. a 3RM or 5X10@RPE6Bench Press- 5X2@85% or 5X10@RPE6*24 min cap. EMOM until caught by the clock. Start at 1 rep, climb by 1 rep each round.Push-up DB Snatch (55/35) RL=2
Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set. C1: Pause BB Inverted RowDB Hammer Curl (25/15's) C2: KB Dual Suitcase Row (55/35's)DB Bicep Curl (25/15's) C3: DB Lat Pull-over (55/35)TRX Reverse Fly C4: 50 reps on each in order:TTB Ceiling TouchStarfish...
L.B. Back Squat- Est. a 1RM or 4X15@RPE8.*16 min cap. Complete: 20-18-16-14-12-10.Bulgarian Lunge (35/25's) RL=1Wall Ball (20/14)Bike or Row (cals)Burpees
