Friday 09/29/23- Workout
| Complete: 8-10-12-10-8. |
| BB Push Press (135/95) |
| KB Skull Crusher (55/35) |
| DB Incline Bench Press (55/35’s) |
| KB OH Tricep Ext (55/35) |
| Weighted Hand Release Push-up (45/35) |
| EC: For time: 21-15-9. |
| Bike or row (cals) |
| Starfish Sit-up RL=1 |
Thursday 09/28/23- Workout
| Start on any movement. Complete 50 reps on each before moving on. |
| Reclined DB Bicep Curl (25/15’s) |
| TRX Inverted Row |
| Plate Overhand Bicep Curl (45/35) |
| BB Lateral Landmine Row (35/25) RL=1 |
| DB Hammer Curl (25/15’s) |
| Plate Inclined Y’s (15/10’s) |
| *Once finished, run 1 mile. |
Tuesday 09/26/23- Workout
| BB Strict OHP- Est. a 10RM or 4X12@RPE6. |
| *14 min cap. |
| Complete 4 sets on each. Rest 1 min after set. |
| C1: |
| 5X- Pause DB Bench Press (70/45’s) |
| 8X- DB Tricep Kick-back (25/15) RL=1 |
| C2: |
| 5X- Pause Chin-up |
| 8X- KB Hammer Curl (55/35) |
| C3: For time: |
| 50X- DB Plank Row to Thruster (35/25’s) |
Monday 09/25/23- Workout
| Sumo Deadlift- Est. a 1RM or 4X10@RPE6. |
| *16 min cap. |
| Complete 4 Rounds: |
| 4X- BB Reverse Lunge (165/115) RL=1 |
| 8X- Stiff Leg Deadlift (70/55’s) |
| 12X- Pause MB Hip Abduction RL=1 |
| 16 cal- Bike or Row |
