Complete strength in any order: HB Back Squat- 3X10@60% or RPE5 Bench Press- 4X5@75% or RPE5. *25 min cap. Complete: 10-20-30-20-10. Wall Ball (20/14) Split Leg Lunge Jump RL=1 DB Floor Chest Press (55/35's) Push-ups Run 200Y
Pause Conventional Deadlift- 5X1 Build to RPE10 or 5X5@RPE5. *15 min cap. 2 sec pause. Start on any circuit: C1: 4X8. Rest 1 min after set. Alt.DB Inclined Row (55/35) Single Arm TRX Low Row RL=1 C2: 4 sets. Rest 1 min after set....
H.B. Back Squat- 3X2@80-90% or 3X12@RPE7.*16 min cap. Start on any circuit once done below:C1: 4 sets. Rest 1 min after set.8X- Pause TRX Inverted Row 12X- DB Lat Pull-over (55/35)16X- DB Bicep Curl (25/15's) C2: EMOM until caught. Start @ 2 reps, climb...
Conventional Deadlift- 2X3@75%, 2X1@RPE10 or 4X12@RPE6. *16 min cap. Start on any circuit: C1: 4X10. Rest 1 min after set. Pause Elevated Hip Bridge (55/35) BB Stiff Leg Deadlift (135/105) C2: 4X10. Rest 1 min after set. Banded Posterior Goblet Squat (55/35) Inclined DB...
Bench Press- Est. a 5RM or 4X15@RPE6.*16 min cap. Start on any circuit:C1: 5 sets. Rest 1 min after set.5X- DB Incline Bench (70/45's)20X- DB Tricep Kick-back (15/10) RL=1 C2: 5 sets. Rest 1 min after set.5X- Pull-ups (RPE10)20X- KB Bicep Hammer Curl (45/35)...
H.B. Back Squat- Est. a 10RM or 4X15@RPE6.*15 min cap. Complete 4 Rounds:10X- Stationary Lunge (55/35's) RL=11 Min- ISO Squat Hold20X- Wall Ball (20/14)Run 200Y EC: Complete in order. No rest.100X- Sit-ups100X- Bicycle RL=1
Bench Press- 2X5@65%, 2X3@75%, 2X1@RPE10 or 5X12@RPE7. *18 min cap. EMOM until caught. Start at 1rep, climb by 1rep each round. Push-up (floor to lockout) DB Push Press (35/25's)
H.B. Back Squat- 8X5@65% or RPE5. *20 min cap. Complete 3 Rounds: 15X- Single Leg DB Hip Thrust (35/25) RL=1 25X- Crunches 15X- Side Lying Hip Raise 25X- Bicycle RL=1 15X- Deficit KB Sumo Squat (70/55) EC: For time: 50 cal- Bike or Row
