Thursday 05/09/24- Workout
| Bench Press- 2X2@85% & 2X1@RPE10 or 4X10@RPE7. |
| *15 min cap. |
| Start on any movement. Complete 60 Reps on each. |
| BB Floor Chest Press (225/155) |
| Neg. DB Incline Bench Press (55/35’s) |
| Pause DB Tricep Kick-back (15/10’s) |
| Neg. Plate Side Arm Raise (15/10’s) |
Wednesday 05/08/24- Workout
| Complete 5 Rounds: |
| 10X- Starfish Sit-up RL=1 |
| 5X- Burpee |
| 30 sec- Hollow Hold |
| 5X- Burpee Over Box |
| 30 sec- BB Core Roll-out Hold |
| 5X- Burpee Over Bar |
| Run 400Y |
Tuesday 05/07/24- Workout
| Sumo Deadlift- 5X3@80% or 4X8@RPE6. |
| *16 min cap. |
| Complete 4 Rounds: |
| 100Y- Single Arm Farmers Walk (70/55) RL=1 |
| 10X- Chin-up |
| 10X- BB Hip Thrust (225/185) |
| 10X- MB Hip Abduction |
Monday 05/06/24- Workout
| H.B. Back Squat- 75X@60% or 135/85. |
| *Every time you rack, complete 15X on each: |
| DB Incline Bench Press (55/35’s) |
| Push-up (floor to lockout) |
| Jump Squat |
| Bike or Row (cals) |
