Thursday 08/17/23- Workout
| Sumo Deadlift- Est. a 10RM or 5X8@RPE7. |
| *15 min cap. |
| Complete 4 Rounds: |
| 8X- Goblet Squat (70/55) |
| 12X- TRX Hamstring Curl |
| 16X- Skier Lunge Jump RL=1 |
| Run 400Y |
Wednesday 08/16/23- Workout
| Start on any circuit. Complete: 4X8 on each. Rest 1 min after set. |
| C1: |
| Pull-up |
| DB Bicep Curl (25/15’s) |
| C2: |
| KB Inclined Low Row (70/45’s) |
| DB Hammer Curl (25/15’s) |
| C3: |
| BB Landmine Row (45/35) RL=1 |
| Plate Reverse Grip Curl (45/35) |
| EC: For time: 4X8. |
| Burpee |
| Row (cals) |
Tuesday 08/15/23- Workout
| Bench Press- 6X4@75% or 5X8@RPE7. |
| *16 min cap. |
| Complete: 8-10-12-10-8. |
| BB Incline Bench (135/85) |
| DB OHP (55/35’s) |
| KB Skull Crusher (55/35) |
| Run 200Y w/ WB (20/14) |
Monday 08/14/23- Workout
| Front Squat- Est. a 5RM or 4X10@RPE6. |
| *15 min cap. |
| Complete 3 Rounds: |
| 8X- Step-up (35/25’s) RL=1 |
| 8X- Single Leg Deadlift (55/35) RL=1 |
| Run 200Y |
| 1 Min- Wall Sit |
| 30 sec- Single Leg Hip Bridge RL=1 |
| 200X- Jump Rope |
