Start on any circuit below:C1: 4XAMRAP. Rest 1 min after set.Bench Press (185/105) (135/65)BB Bent-over Row (135/105) C2: 4X15. Rest 1 min after set.DB Floor Press (55/35's)TRX High Row C3: 4 Rounds. No Rest.45 sec- Hollow Hold30 sec.- Side PlankRun 400Y
Sumo Deadlift- 8X1@85-95% or 8X8@RPE5*18 min cap. Once done, complete: 8-10-12-10-8Pull-upsKB Suitcase Row (55/35's)TTB or Hanging Leg RaiseBicycle RL=1DB Bicep Curl (25/15's)Plate Hammer Curl (45/35)
Push Press- 6X5@60% or RPE5Bench Press- 3X3@75%, 3X1@RPE10 or 6X6@RPE7*25 min cap. Once done, start on any circuit below:C1: 4 sets. Rest 1 min after set.8X- Alt. DB Bench Press (55/35's)15X- Plate Front Arm Raise (35/25) C2: 4 sets. Rest 1 min after set.25X-...
BB Strict OHP- Est. a 10RM or 5X10@RPE5 *16 min cap. - Start on either circuit below: C1: 12-12-10-10-8-8. Rest 30-60 sec after set. TRX Skull Crusher Bench DB Skull Crusher (35/25's) Plate Side Arm Raise (15/10's) C2: 4 Rounds. Rest as...
Low Bar Back Squat- 6X5@70-80% or RPE5 *20 min cap. - Start on either circuit below: C1: 18-16-14-12. Rest as needed. Wall Ball (20/14) DB Snatch (55/35) RL=2 C2: 3 Sets. Rest 1 min after set. 10X- BB Reverse Lunge (115/85) RL=1...
8 Min EMOM- Sumo Deadlift 2X@80% or 5X@135/105 - Once done, complete circuits in any order: C1: 4 sets. Rest 1 min between sets. 5X- Farmers Walk (70/45's) 10X- TRX Low Row 15X- DB Reverse Fly (25/15's) C2: 4 sets. No Rest....
