Bench Press- 6X5@70% or RPE5. *16 min cap. Start on any circuit: C1: 4X10. Rest 1 min after set. BB Strict OHP (95/65) Plate Side Arm Raise (15/10's) C2: 4X10. Rest 1 min after set. Bench DB Skull Crusher (25/15's) Plate Truck Driver (35/25)...
Tempo HB Back Squat- 4X3@65% or RPE5. *18 min cap. 3-2-1 tempo. EMOM for 4 Min on each movement. Rest 2 min between. E1: 20X- Front Squat (95/65) E2: 20X- Split Leg Lunge Jump RL=1 E3: 20X- Wall Ball (20/14)
Pause Bench Press- 6X3@75% or RPE5 *16 min cap. 3 sec pause. Complete: 25-20-15-10. BB Push Press (95/65) DB Snatch (55/35) RL=2 Burpees Over Bar DB Floor Chest Press (55/35's)
Sumo Deadlift- Est. a 3RM or 5X8@RPE8. *15 min cap. Complete 4 Rounds. Rest as needed. 8X- Single Leg Deadlift (35/25) RL=1 10X- DB Bent-over Row (55/35) RL=1 8X- KB Bulgarian Lunge (55/35's) RL=1 10X- Alt. Reclined Bicep Curl (25/15's) RL=1 EC: 3 Rounds....
HB Back Squat- 3X1@90% or 3X10@RPE8 *15 min cap. Start on either circuit once done. C1: 8-10-12-10-8. Rest 1 min after set. DB Bench Press (70/45's) DB Strict OHP (35/25's) TRX Skull Crusher C2: 8-10-12-10-8. Rest 1 min after set. KB Goblet Squat (70/55)...
