Thursday 06/06/24- Workout
| BB Push Press- 4X4@75% or 4X8@RPE6. |
| *14 min cap. |
| Start on any movement. Complete 50X on each. |
| Bench Press (205/125) |
| Neg. DB Incline Bench (70/40’s) |
| Pause TB Tricep Ext. |
| Neg. DB Side Arm Raise (25/15’s) |
| *After each, 15 cal Bike or Row |
Wednesday 06/05/24- Workout
| AMRAP on each in 8 min. Rest 2 min between. 8X on each. |
| C1: |
| DB Snatch (55/35) RL=2 |
| TTB |
| C2: |
| Burpee Over Bar |
| BB Core Roll-out |
| C3: |
| Wall Ball (20/14) |
| WB Core Twist RL=1 |
Tuesday 06/04/24- Workout
| Sumo Deadlift- 8X3@80% or 5X10@RPE6. |
| *16 min cap. |
| Compete: 15-12-9-6. Rest 90 sec after set. |
| C1: |
| Pull-up |
| Pause BB Bent-over Row (135/95) |
| Neg. DB Bicep Curl (25/15’s) |
| C2: |
| Pause DB Hip Thrust (55/35’s) |
| Pause MB Hip Abduction RL=1 |
| Pause MB Hip Extension RL=1 |
Monday 06/03/24- Workout
| H.B. Back Squat- Est. a 3RM or 4X12@RPE6. |
| *16 min cap. |
| Complete: 20-18-16-14-12-10. |
| Goblet Squat (70/55) |
| Weighted Push-up (floor to lockout) (45/35) |
| Sit-up |
| Run 200Y |
