Bench Press- AMRAP@90/80/70% or 4X10@RPE9 *20 min cap. Once done, complete below: 4-8-12-16-16-12-8-4. DB Floor Press (55/35's) DB Goblet Squat (55/35) Push-up Jump Squat
Start on any circuit: C1: 6X4. Rest 60-90 sec after set. Tempo Pull-ups Pause DB Incline Row (55/35's) C2: 5 Rounds. Rest as needed. 5X- Farmers Walk (70/45's) 10X- TRX Reverse Fly C3: 4X10. No Rest. Burpee DB Plank Row (25/15)
Pause BB Front Squat- 4X4@60% or RPE5 *18 min cap. 3 sec pause. Complete for time: 20-18-16-14-12-10. DB Snatch (35/25) RL=2 Run 200Y Starfish Sit-up RL=1
Bench Press- Est. a 5RM or 5X10@RPE6 *18 min cap. Once done, complete 100 Reps on each below: DB Bicep Curl (25/15's) DB Hammer Curl (25/15's) Bench KB Skull Crusher (45/35) KB OH Tricep Extension (45/35) Sit-ups
HB Back Squat- Est. a 1RM or 5X10@RPE6 *18 min cap. Start on either circuit once done. C1: 4 sets. Rest 1 min after set. 30 sec- Side Plank Adductor Hold 8X- TRX Pistol Squat C2: 25-20-15-10-5. No Rest. Wall Ball (20/14) KB Swing...
