BB Strict OHP- 5X5@65% or RPE5 *14 min cap. Start on either circuit below: C1: 4 Rounds. 5X- BB Front Squat (RPE10) 15X- DB Bench Press (55/35's) 15X- V Sit-up C2: 25-20-15-10-5. No rest. Split Leg Lunge Jump RL=1 Single KB Push Press (55/45) Starfish Sit-up RL=1
Warm-up: 1200Y Run Then start on any circuit below: C1: 5 Sets. Rest 1 min after set. 5X- Pull-ups (RPE10) 10X- TRX Bicep Curls C2: 5 Sets. Rest 1 min after set. 5X- Inclined DB High Row (RPE10) 10X- Plate Hammer Curl (45/35) C3: 4 Sets. Rest 1 min...
Bench Press- Est. a 1RM or 6X8@RPE8 *16 min cap. Start on either circuit: C1: 4X8. Rest 1 min after set. Alt. DB Bench Press (55/35's) Alt. One Arm Elevated Push-up C2: 5-10-15-20. No Rest. BB Push Press (115/85) Jump Rope (X10)
Complete strength in any order: Sumo Deadlift- 6X2@85% or 6X8@RPE5 High Bar Back Squat- 4X8@65% or RPE5 *24 min cap. Complete 3 Rounds of: 5X- Bulgarian Lunge (35/25's) 25X- Wall Ball (20/14) 50X- MB Glute Bridge Run 400Y
30 Min AMRAP. Start at 2 Reps, climb by 2 reps until time is up. Conventional Deadlift (165/135) Burpees Over Bar TTB or Hanging Knee Raise KB Swing (55/35) Run 200Y
Tempo Bench Press- 4X5 Build to RPE10. *16 min cap. 3/2/1 tempo. Complete circuits in any order. C1: 4 Sets. Rest 1 min after set. 15X- Plate Side Arm Raise (15/10's) 10X- BB Strict OHP (RPE10) C2: 25-20-15-10. No Rest. Jump Squats DB Incline Bench (35/25's) 1 Min: V-sit
Sumo Deadlift- 2X4@70%, 2X2@80%, 2X1@90% or 6X8@RPE6 *20 min cap. Complete circuits in any order. C1: 4 Sets. Rest 1 min after set. 5X- Negative Step-Down (35/25) 10X- Single Leg Deadlift (35/25) C2: 4 Rounds. 100Y- Sprint 1 Min- Wall Sit
