Thursday 01/04/24- Workout
| Complete 8 Rounds: |
| 6X – Pull-up |
| 6X- Alt. DB Snatch (55/35) RL=1 |
| 6X- BB Bent-over Row (135/105) |
| 6X- Burpee Over Bar |
| 6X- DB Hammer Curl (35/25’s) |
| 6 cal- Bike or Row |
Wednesday 01/03/24- Workout
| Bench Press- 4X3@80% or 4X8@RPE6. |
| *16 min cap. |
| Complete: 20-16-12-8 |
| BB Close Grip Bench (135/105) |
| Hollow Hold (30 sec) |
| One Arm Elevated Push-up RL=1 |
| Side Plank (30 sec) |
| DB Floor Chest Press (55/35’s) |
Tuesday 01/02/24- Workout
| Sumo Deadlift- 4X3@80% or 4X8@RPE6. |
| *16 min cap. |
| Complete: 8-10-12-10-8 on each. Rest 60-90 sec after set. |
| C1: |
| BB Inverted Row |
| DB Bicep Curl (35/25’s) |
| Bike or Row (cals) |
| C2: |
| Inclined DB Hamstring Curl (35/25) |
| MB Standing Hip Abduction RL=1 |
| KB Swing (70/55) |
Monday 01/01/24- Workout
| Complete 80 Reps on each. |
| E1: L.B. Back Squat (185/135) |
| E2: DB Bench Press (70/45’s) |
| E3: DB Thruster (55/35’s) |
| *Any time you break, 12X-Sit-up and 12 cal- Bike/Row |
| *After completing each one, 24X Burpees. |
