Wednesday 09/13/23- Workout
| Start on either circuit: |
| C1: 4X8. Rest 90 sec after set. |
| Pull-up |
| KB Suitcase Row (55/35) RL=1 |
| DB Hammer Curl (25/15’s) |
| C2: |
| DB Inclined Low Row (55/35’s) |
| Plate Bent-over Reverse Fly (15/10’s) |
| DB Bicep Curl (25/15’s) |
| EC: |
| Run 1 Mile |
Tuesday 09/12/23- Workout
| Sumo Deadlift- Est. a 3RM or 4X12@RPE7. |
| *16 min cap. |
| Start on either circuit: |
| C1: 4X8. Rest 1 min after set. |
| KB Front Rack Step-up (55/35) RL=1 |
| KB Single Leg Deadlift (55/35) RL=1 |
| C2: AMRAP in 10 Min. 8X on each. |
| DB Thruster (35/25’s) |
| Burpee |
| Sit-up |
Monday 09/11/23- Workout
| Bench Press- Est. a 1RM or 4X12@RPE7. |
| *16 min cap. |
| Complete 4 Rounds: |
| 11X- DB Push Press (55/35’s) |
| 11X- Weighted Push-up (floor to lockout) (45/35) |
| 11X- DB Side Arm Raise (25/15’s) |
| 11X- Weighted Push-up (floor to lockout) |
| 11X- DB Front Arm Raise (25/15’s) |
| Run 200Y |
Saturday 09/09/23- Workout
| Complete: 9-12-15-12-9. |
| BB Floor Chest Press (165/115) |
| Bike or Row (cals) |
| DB Incline Bench (55/35’s) |
| Bike or Row (cals) |
| DB Push Press (55/35’s) |
