Saturday 03/23/24- Workout
Complete: 12-12-10-10-8-8. Rest as needed.
Chin-up
DB Bench Press (70/45’s)
Wall Ball (20/14)
BB Bent-over Row (135/105)
Push-up (floor to lockout)
KB Swing (70/55)
Friday 03/22/24- Workout
| Pause Front Squat- 5X3 Build to RPE10 or 4X8@RPE5. |
| *15 min cap. |
| Complete 3 Rounds: |
| 10X- DB Front Squat (55/35’s) |
| 30 sec- Lunge Hold RL=1 |
| 10X- Conventional Deadlift (135/105) |
| 30 sec- ISO Single Leg Hip Bridge RL=1 |
| 10 cal- Bike or Row |
Thursday 03/21/24- Workout
| Pause Bench Press- 4X8@65% or RPE8. |
| *16 min cap. |
| Complete 50 reps on each. |
| BB Incline Bench Press (185/115) |
| DB Floor Chest Press (70/45’s) |
| Tension Band Tricep Ext. |
| DB Side Arm Raise (25/15’s) |
| *After each, do 20X Crunches and V Sit-up’s |
Wednesday 03/20/24- Workout
| Start on any movement. Complete 60 Reps on each. |
| Pull-up |
| DB Reclined Bicep Curl (25/15’s) |
| BB Lateral Landmine Row (45/35) RL=1 |
| DB Reverse Grip Curl (25/15’s) |
| *After each, complete 15X Burpee’ and 400Y Run. |
