Wednesday 10/25/23- Workout
| Start on any circuit. Complete: 8-10-12-10-8 on each. Rest 1 min after set. |
| C1: |
| KB Inclined Low Row (70/45’s) |
| DB Bicep Curl (25/15’s) |
| C2: |
| Landmine Lateral High Row (45/35) RL=1 |
| DB Hammer Curl (25/15’s) |
| C3: |
| TRX Reverse Fly |
| Plate Reverse Grip Curl (45/35) |
| EC: For time: |
| 50 cal- Row |
Tuesday 10/24/23- Workout
| BB Strict OHP- Est. a 3RM or 4X10@RPE6. |
| *14 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 5X- H.B. Back Squat (70% or 135/105) |
| 30 sec- ISO Lunge Hold RL=1 |
| C2: AMRAP in 10 min: |
| 5X- DB Bench Press (70/45’s) |
| 5X- Burpee |
Monday 10/23/23- Workout
| Conventional Deadlift- Est. a 5RM or 4X10@RPE6. |
| *16 min cap. |
| Complete 6 Rounds: |
| 5X- Pull-up |
| 5X- Bulgarian Lunge (55/35’s) RL=1 |
| 10X- Alt. DB Snatch (55/35) RL=1 |
| 10 cal- Bike or Row |
Saturday 10/21/23- Workout
| Complete: 8-10-12-10-8. |
| Pull-up |
| DB Bench Press (70/45’s) |
| DB OHP (35/25’s) |
| Burpee |
| DB Bicep Curl (35/25’s) |
| DB Tricep Skull Crusher (35/25’s) |
| Plate Truck Driver (35/25) |
| Bike or Row (cals) |
