Low Bar Back Squat- 3X5@65% or RPE5 *16 min cap. Start on any circuit once done. Complete 8-10-12-10-8 on each. Rest 30-60 sec after set. C1: BB Overhand Bent-over Row (95/75) Plate Hammer Curl (45/35) C2: TRX High Row DB Bicep Curl (25/15's) C3: DB Hip Thrust (35/25's) DB Stiff Leg...
Warm-up: 3X15 TRX Low RowSingle Leg DeadliftBird-dogs*10 min cap. Complete 100 Reps for time. Sumo Deadlift (50% or 135/105) Pull-ups *Every 4 min, stop and do 10X DB Snatches (55/35) RL=2
Complete strength in any order. Bench Press- 4X10@50-60% or RPE5 Strict OHP- 4X10@50-60% or RPE5 *22 min cap. Once done complete 4 Rounds of: 4X- Single KB Front Rack Walk (55/35) 8X- DB Incline Bench (55/35's) 12X- Burpees 16X- Plate Core Twist (25/15) RL=1
Front Squat- Est. a 5RM or 5X8@RPE7 *18 min cap. Start on any circuit once done: C1: 4 sets. Rest 1 min after set. 6X- BB Reverse Lunge (95/75) 30 sec- Side Plank Adductor Hold C2: 3 Rounds. No Rest. Run 400Y 15X- Sit-ups 15X- KB Goblet Squat (55/35)
Tempo Bench Press- 6X3@70% or RPE5 *18 min cap. 3/3/1 Tempo. Complete 3 Rounds of: 4X- Single KB OH Walk (35/25) *15X Push-ups at each cone. 15X- BB Push Press (95/75) 15X- TRX Skull Crusher 400M- Bike or Row
LB Back Squat- 4X3@80% or 4X8@RPE6 *18 min cap. Start on either circuit below: C1: 4 Sets. Rest 1 min after set. 8X- Weighted Bulgarian Lunge (35/25's) 15X- MB Squatted Side Step C2: 4X8. Rest 1 min after set. 3 sec neg. Negative Pull-ups Negative DB Bicep Curl (25/15's) C3:...
