Thursday 03/28/24- Workout
| Front Squat- Est. a 3RM or 4X6@RPE7. |
| *16 min cap. |
| Complete 5 Rounds: |
| 8X- Step-down (35/25) RL=1 |
| 8X- Alt. DB Bench Press (70/40’s) RL=1 |
| 16X- Wall Ball (20/14) |
| 160X- Jump Rope |
Wednesday 03/27/24- Workout
| Start on any circuit. Complete 4X8 on each. Rest 60-90 sec after set. |
| C1: |
| Chin-up |
| Neg. DB Bicep Curl (25/15’s) |
| C2: |
| Reverse Grip BB Bent-over Row (135/105) |
| Neg. DB Hammer Curl (25/15’s) |
| C3: Rest if needed. |
| Declined Leg Raise |
| Ceiling Touch |
| Hollow Hold (45 sec) |
| EC: For time: 25 Reps. |
| Plank DB Row to Thruster (55/35’s) RL=1 |
Tuesday 03/26/24- Workout
| Conventional Deadlift- 3X5@65% & 1XAMRAP or 4X8@RPE6. |
| *16 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 90 sec after set. |
| 8X- Bulgarian Lunge (55/35’s) RL=1 |
| 12X- MB Hip Abduction RL=1 |
| C2: AMRAP in 10 min. 8X on each. |
| KB Swing (70/55) |
| Burpee |
| Bike or Row (cals) |
Monday 03/25/24- Workout
| Bench Press- Est. a 10RM or 5X8@RPE6. |
| *15 min cap. |
| Complete 3 Rounds: |
| 5X- DB Incline Bench Press (70/40’s) |
| 15X- Push-up |
| 5X- Pause DB Tricep Kick-back (25/15) RL=1 |
| 15X- Push-up |
| 5X- TRX Skull Crusher |
| 15X- Push-up |
