Complete strength in any order: BB Hip Thrust- Est. a 5RM or 5X8@RPE8 Sumo Deadlift- 4X10@60% or RPE5 *22 min cap. Complete: 20-16-12-8. DB Snatch (55/35) RL=2 Sprinter Lunge RL=1 Burpees TTB Starfish Sit-up RL=1
Sumo Deadlift- Est. a 5RM or 5X8@RPE6 *16 min cap. Start on any circuit: C1: 8-10-12-10-8. Rest 1 min after set. BB Inverted Row DB Hammer Curl (35/25's) C2: 4X20. Rest 1 min after set. Plate Inclined Reverse Fly (15/10's) Plate Bent-over Row (45/35)...
Bench Press- Est. a 1RM or 5X10@RPE8 *16 min cap. Start on any circuit: C1: 5 sets. Rest 1 min after set. 8X- DB Bench Press (70/45's) 12X- TRX Skull Crusher C2: 5 sets. Rest 1 min after set. 8X- BB Strict OHP (95/65)...
Complete 5 Rounds: 5X- Sumo Deadlift (70% or 135/105) 5X- Pull-ups 10X- Burpees Over Bar 10X- TTB or Hanging Leg Raise 15X- Weighted Hip Bridge (55/35) 15 cal- Bike or Row
Complete strength in any order: HB Back Squat- 5X2@80% or 5X8@RPE5 Strict OHP- Est. a 10RM or 5X8@RPE5 *22 min cap. Complete for time: 20-16-12-8. DB Push Press (55/35's) Push-ups (floor to lockout) Jump Squat Mountain Climber RL=1
Start on any circuit: C1: 5 sets. Rest 1 min after set. 8X- Bulgarian Lunge (55/35's) RL=1 1 min- ISO MB Squat C2: 5 sets. Rest 1 min after set. 8X- DB Inclined Row (55/35's) 1 min- Hang from Rig C3: 4X8. Rest 1...
Sumo Deadlift- 6X3@75% or 6X8@RPE5 *18 min cap. EMOM for 4 min on each circuit. Rest 2 min between. C1: 10X on each. DB Snatch (55/35) RL=2 Sit-ups C2: 10X on each. Wall Ball (20/14) WB Core Twist RL=1 C3: 10X on each. Jump...
