Thursday 11/30/23- Workout
| Bench Press- 6X8@65% or RPE5. |
| *16 min cap. |
| Complete 3 Rounds: |
| 10X- KB Tricep Skull Crusher (70/55) |
| 20X- Push-up |
| 10X- DB Tricep Kick-back (25/15) RL=1 |
| 20X- Push-up |
| 10X- Pause Plate Side Arm Raise (15/10’s) |
| EC: For time: 21-15-9. |
| Jump Rope (X10) |
| Bike or Row (cals) |
Wednesday 11/29/23- Workout
| Complete in order: |
| 100X- Plate Bear Hug Squat (45/35) |
| 90X- Push-up (floor to lockout) |
| 80X- Plate Bear Hug Reverse Lunge (45/35) RL=2 |
| 70X- Pull-up |
| 60X- Sit-up |
| 50X- Burpee |
| 40X- TTB |
| 30X- DB Snatch (55/35) RL=1 |
| 20 cal- Bike or Row |
| 10X- DB Thruster (55/35’s) |
Tuesday 11/28/23- Workout
| Sumo Deadlift- 4X5@60% or RPE5. |
| *15 min cap. |
| Start on either circuit. Complete 4 sets on each. |
| C1: Rest 90 sec after set. |
| 5X- Pause BB Inverted Row |
| 10X- Alt. DB Bicep Curl (25/15’s) RL=1 |
| C2: 10X on each. Rest 1 min after set. |
| Inclined DB Hamstring Curl (35/25) |
| Single Leg Deadlift (35/25) |
| KB Swing (70/55) |
Monday 11/27/23- Workout
| L.B. Back Squat- Est. a 10RM or 4X10@RPE7. |
| *16 min cap. |
| Start on either circuit. Complete 4 sets on each. |
| C1: Rest 90 sec after set. |
| 5X- Neg. Bench Press (75% |
| 10X- Alt. DB Tricep OH Ext. (25/15’s) RL=1 |
| C2: Rest as needed. |
| 5X- Step-down (35/25’s) RL=1 |
| 10X- Wall Ball (20/14) |
| 15 cal- Bike or Row |
