Complete strength in any order: 3X1@85-95% or 3X8@RPE8LB Back SquatConventional Deadlift*24 min cap. Complete for time: 21-15-9 KB Swing (70/45)KB Goblet SquatBurpees
Incline Bench- 5X5 Build to RPE10.*15 min cap. AMRAP in 18 Min. Start at 2 Reps, climb by 2 each round.DB Bench Press (55/25's)BB Push Press (95/75)Push-upsV Sit-up
Conventional Deadlift- 4X8@60% or RPE5*14 min cap. Start on any circuit:C1: 5X10. Rest 1 min after set.BB Reverse Lunge (135/105) RL=1DB Inclined Hamstring Curl (35/25) C2: 4 sets. No Rest.20X- MB Squatted Side Step RL=120X- MB Glute Bridge C3: For time: 20-16-12-8-4.Wall Ball (20/14)Bike...
Complete strength in any order:LB Back Squat- 4X8@60% or RPE5Bench Press- 4X2@80% or 4X8@RPE7*22 min cap. Complete: 10-9-8-7-6-5.Single Leg Stand-up (35/25) RL=1DB Floor Chest Press (70/45's)Burpees Over BoxHollow Hold (45 sec) EC: 3X- 100Y Sprint
Complete strength in any order: 3X2@80% or 3X8@RPE7.LB Back SquatConventional Deadlift*20 min cap. Complete 4 Rounds:4X- KB Front Rack Walk (55/35's)8X- Bench Press (185/115) (135/85)12X- Push-ups (floor to lockout)16 cal- Bike or Row20X- Sit-ups
BB Push Press- Est. a 10RM or 5X8@RPE7.*15 min cap. Start on any circuit:C1: 5 sets. Rest 1 min after set.10X- Bench Press (185/115) (135/85)15X- TRX Skull Crusher C2: 5 sets. Rest 1 min after set.10X- BB Bent-over Row (95/65)15X- DB Bicep Curl (25/15's)...
Run 1 mile or 2400M Bike or Row Start on any circuit:C1: 4 sets. Rest 1 min after set.5X- DB Bench Press (70/45's)AMRAP- Dropset Bench Press (55/35's) C2: 4 sets. Rest 1 min after set.5X- Single Arm DB OH Tricep Ext. (25/15) RL=15X- Single...
