Tuesday 04/08/25- Workout
BB Push Press- Est. a 1RM or 4X10@RPE6.
*16 min cap.
Complete: 4X8 on each. Rest 1 min after set.
C1:
DB Bench Press (80/45’s)
Pull-up
C2:
DB Bicep Curl (35/25’s)
KB OH Tricep Extension (70/45)
C3:
Plate Front Arm Raise (15/10’s)
Plate Bent-over Reverse Fly (15/10’s)
Monday 04/07/25- Workout
Sumo Deadlift- 6X5@70% or 4X10@RPE6.
*16 min cap.
Complete 4 Rounds:
5X- Bulgarian Lunge (55/35’s) RL=1
10X- Lying Banded Hamstring Curl
15X- MB Squatted Side Step RL=1
20 cal- Bike or Row
Saturday 04/05/25- Workout
Complete in order:
150X- Air Squat
125X- Push-up
100X- Sit-up
75X- TRX Low Row
50X- KB Swing (55/35)
25X- TTB
*Every 3 min, stop and do 5 Burpee’s.
Friday 04/04/25- Workout
L.B. Back Squat- 8X2@80% or 4X8@RPE6.
*16 min cap.
Complete 4X15 on each. Rest 90 sec after set.
C1:
Step-up (35/25) RL=1
Banded Hip Adduction RL=1
C2:
Inclined High Row (35/25’s)
DB Bicep Curl (25/15’s)
EC: For time: 15-12-9-6.
Conventional Deadlift (135/105)
Burpee Over Bar
