Tempo Bench Press- 5X5@65% or RPE5*16 min cap. 3-3-1 tempo. Start on any circuit:C1: 4 sets. Rest 1 min after set.8X- DB Incline Bench (55/35's)AMRAP- Push-ups C2: 4 sets. Rest 1 min after set.8X- BB Strict OHP (95/75)AMRAP- Plate Side Arm Raise (15/10's) C3:...
Low Bar Back Squat- Est. a 3RM or 5X10@RPE6.*16 min cap. Complete 4 Rounds:45 sec- KB Goblet Hold Wall Sit (35/25)15X- Alt. Lunge RL=130 sec- Side Plank Adductor Hold 15 cal- Bike or Row30 sec- ISO Single Leg Hip Bridge (25/15)
Conventional Deadlift- 5X3@75-85% or 5X8@RPE8.*16 min cap. Start on either circuit:C1: 25-20-15-10. No Rest. Pause MB Hip AbductionPause MB Hip ExtensionPause MB Glute Bridge C2: 4X10. Rest 1 min after set.BB Inverted RowKB Lat Pull-over (70/45)DB Reverse Fly (25/15's) EC: For time: 21-15-9.Bike or...
Low Bar Back Squat- 5X3@75-85% or 5X8@RPE8*16 min cap. Complete: 30-25-20-15-10.Wall Ball (20/14)DB Bench Press (55/35's)BB Front Squat (95/65)Crunches Bicycle RL=1
Bench Press- Est. a 3RM or 4X8@RPE7.*16 min cap. Complete:Buy in/out with 1200Y RunThen 4 rounds: 10X- BB Strict OHP (95/65)20X- Push-ups10X- DB Skull Crusher (35/25's)20X- Sit-up
Conventional Deadlift- Est. a 5RM or 5X8@RPE8*16 min cap. AMRAP in 20 Min:10X- Chin-ups10 cal- Bike or Row 15X- DB Front Squat (55/35's)15X- DB Snatch (55/35) RL=2
