Pause Bench Press- 6X4@70% or RPE5*18 min cap. 2 sec pause at chest. Start on any circuit once done.C1: 12-12-10-10-8-8. Rest 1 min after setDB Incline Bench (55/35's)BB Floor Chest Press (135/85)Diamond Push-up C2: 12-12-10-10-8-8. No Rest.KB OH Tricep Extension (45/25)KB Floor Skull Crusher...
Sumo Deadlift- 10X1@RPE10 or 10X10@RPE5*18 min cap. 30 Min AMRAP: Start with 5 reps, climb 5 each round.DB Snatch (55/35)Conventional Deadlift (135/105)Burpee Over BarBB Core Roll-outDB Goblet Squat (55/35)
Start on any circuit below. C1: 4 sets. Rest 1 min after set.6X- Pull-upAMRAP- DB Bicep Curl (25/15's)C2: 4 sets. Rest 1 min after set.8X- DB Inclined Row (55/35's)AMRAP- Plate Hammer Curl (45/35)C3: 21-15-9-6. No Rest.Bike or Row (cals)Starfish Sit-up RL=1WB Core Twist RL=1...
Bench Press- Est. a 10RM or 5X8@RPE6*20 min cap. Start on any circuit once done:C1: 4 Sets. Rest 1 min after set.8X- DB Incline Bench (55/35's)AMRAP- Push-up C2: 4 Rounds. No Rest.Run 400Y15X- Sit-ups
Complete strength in any order.High Bar Back Squat- 4X5@65% or RPE5Conventional Deadlift- 4X4@75% or RPE5*26 min cap. Once done, complete 3 Rounds of:100Y- Walking Lunge15X- KB Swing (55/35)10X- TTB or Leg Raise
Start on any circuit. Rest as needed.C1: 20-16-12-8. Pull-upConventional Deadlift (40% or 135/105) C2: 20-16-12-8.MB Squatted Side StepMB Hip Extensions C3: 20-16-12-8.DB Bicep Curl (25/15's)TB Reverse Fly250M- Bike or Row
