L.B. Back Squat- Est. a 10RM or 4X12@RPE6. *15 min cap. Complete 4 Rounds: 5X- Sumo Deadlift (70% or 185/135) 15X- Goblet Squat (55/35) 45 sec- ISO Squat 45 sec- Glute Bridge Run 400Y
BB Push Press- 4X5@70% or RPE5 *14 min cap. Start on any circuit. Complete: 8-10-12-10-8 on each. Rest 1 min after set. C1: DB Bench Press (70/45's) Plate Truck Driver (35/25) RL=1 DB Tricep Kick-back (25/15) RL=1 C2: DB Bent-over Row (70/45) TRX Reverse...
BB Complex. Compete 6X3 build to RPE10. Strict OHP BB Push Press *14 min cap. E2MOM until caught by the clock. Start at 5 reps and climb by 5 each round until caught. Air Squat Burpees Push-ups Once caught, finish with 1 mile run.
Sumo Deadlift- Est. a 5RM or 4X15@RPE6. *14 min cap. Once done complete 4 Rounds: 8X- L.B. Back Squat (225/185) (165/125) 12X- Bike or Row (cals) 8X- Elevated DB Glute Bridge (35/25's) 12X- KB Swing (70/55) 8X- DB Inclined Hamstring Curl (35/25)
Bench Press- Est. a 1RM or 4X12@RPE7. *16 min cap. Complete: 25-20-15-10. BB Incline Bench (95/75) Push-ups (floor to lockout) DB Push Press (35/25's) TRX Pikes Run 400Y
