H.B. Back Squat- Est. a 1RM or 4X15@RPE6. *16 min cap. Complete 4 Rounds: C1: 4 sets. Rest 1 min after set. 10X- Bench Press 20X- DB OH Tricep Ext (25/15's) C2: 3 sets. Rest 1 min after set. 10X- DB Front Squat (55/35's)...
BB Strict OHP- Est. a 10RM or 5X8@RPE6. *14 min cap. Start on any circuit. Complete: 8-10-12-10-8. C1: Rest 1 min after set. Close Grip Bench Press (135/105) DB Side Arm Raise (25/15's) C2: Rest 1 min after set. DB Bent-over Row (55/35) RL=1...
Conventional Deadlift- Est. a 1RM or 5X12@RPE6. *16 min cap. Complete 4 Rounds: 8X- Platform Reverse Lunge (55/35's) RL=1 10X- BB Stiff Leg Deadlift (135/105) 12X- Pause MB Hip Abduction RL=1 14 cal- Bike or Row 16X- KB Swing (70/55) Run 200Y
Start on any circuit: C1: 4 sets. Rest 1 min after set. 10X- Pause BB Bent-over Row (95/75) AMRAP- DB Hammer Curl (25/15's) C2: 4 sets. No rest. 1 Min- Farmers Hold (70/55's) 10 cal- Bike or Row (cals) C3: 4 sets. No rest....
Incline Bench Press- 4X10@RPE10. *15 min cap. Start on any circuit once done: C1: 3 sets. Rest 90 sec after set. 5X- DB Bench Press (70/45's) AMRAP- Dropset DB Bench Press (55/35's) C2: 3 sets. Rest 90 sec after set. 10X- DB Skull Crusher...
