Friday 09/29/23- Workout
| Complete: 8-10-12-10-8. |
| BB Push Press (135/95) |
| KB Skull Crusher (55/35) |
| DB Incline Bench Press (55/35’s) |
| KB OH Tricep Ext (55/35) |
| Weighted Hand Release Push-up (45/35) |
| EC: For time: 21-15-9. |
| Bike or row (cals) |
| Starfish Sit-up RL=1 |
Thursday 09/28/23- Workout
| Start on any movement. Complete 50 reps on each before moving on. |
| Reclined DB Bicep Curl (25/15’s) |
| TRX Inverted Row |
| Plate Overhand Bicep Curl (45/35) |
| BB Lateral Landmine Row (35/25) RL=1 |
| DB Hammer Curl (25/15’s) |
| Plate Inclined Y’s (15/10’s) |
| *Once finished, run 1 mile. |
Wednesday 09/27/23- Workout
| H.B. Back Squat- 100X@50% or 115/85 |
| Every time you rack, complete: |
| 20X- Wall Ball (20/14) |
| 20X- Burpee |
| 20X- Split Leg Lunge Jump RL=1 |
| Run 400Y |
Tuesday 09/26/23- Workout
| BB Strict OHP- Est. a 10RM or 4X12@RPE6. |
| *14 min cap. |
| Complete 4 sets on each. Rest 1 min after set. |
| C1: |
| 5X- Pause DB Bench Press (70/45’s) |
| 8X- DB Tricep Kick-back (25/15) RL=1 |
| C2: |
| 5X- Pause Chin-up |
| 8X- KB Hammer Curl (55/35) |
| C3: For time: |
| 50X- DB Plank Row to Thruster (35/25’s) |
