Friday 09/08/23- Workout
| Start on any circuit. Complete 4 sets on each. |
| C1: |
| 8X- Sumo Deadlift (185/155) |
| 30 sec- ISO. Single Leg Hip Bridge RL=1 |
| C2: |
| 8X- DB Front Squat (55/35’s) |
| 30 sec- ISO. Lunge RL=1 |
| C3: 8X on each. No rest. |
| Declined Leg Raise |
| Sit-up |
| Starfish Sit-up RL=1 |
Thursday 09/07/23- Workout
| Complete 6 Rounds: |
| 15X- BB Reverse Grip Bent-over Row (115/85) |
| 5X- DB Snatch (55/35) RL=2 |
| 15X- TRX High Row |
| 5X- DB Snatch (55/35) RL=2 |
| 15X- DB Bicep Curl (25/15’s) |
Wednesday 09/06/23- Workout
| Pause Bench Press- 5X2 Build to RPE10 or 4X8@RPE6. |
| *16 min cap. |
| Complete: 8-10-12-10-8. |
| Neg. BB Incline Bench (165/105) |
| Diamond Push-up |
| DB OHP (35/25’s) |
| Jump Rope (X10) |
Tuesday 09/05/23- Workout
| Front Squat- Est. a 3RM or 4X10@RPE7. |
| *15 min cap. |
| Complete 4 Rounds: |
| 5X- Sumo Deadlift (75% or 185/155) |
| 10 cal- Bike |
| 5X- Goblet Reverse Lunge (70/55) RL=1 |
| 10 cal- Row |
| 5X- Weighted Side Lunge (70/55) RL=1 |
