Wednesday 07/19/23- Workout
| Tempo Bench Press- 5X5@65% or RPE5. |
| *16 min cap. 3-3-1 tempo. |
| Complete 3 rounds: |
| 8X- DB Incline Bench Press (70/45’s) |
| 12X- TRX Skull Crusher |
| 16X- DB Floor Chest Press (55/35’s) |
| 20X- Diamond Push-up |
| Run 400Y |
Tuesday 07/18/23- Workout
| Pause Conventional Deadlift- 5X3 Build to RPE10 or 4X8@RPE6. |
| *15 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 5X- Pull-up (RPE10) |
| 10X- Inclined DB Bicep Preacher Curl (25/15’s) |
| 45 sec- Farmers Hold (100/70’s) |
| C2: For time: 21-15-9. |
| KB Swing (55/35) |
| Burpee |
Monday 07/17/23- Workout
| L.B. Back Squat- Est. a 1RM or 5X8@RPE7. |
| *16 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 5X- Bench Press (70% or 135/75) |
| 10X- DB Tricep Kick-back (25/15) RL=1 |
| 45 sec- KB OH Hold (45/35’s) |
| C2: 4 Rounds for time. |
| 10X- Step-up RL=1 |
| 10X- Wall Ball (20/14) |
| 10X- Bike or Row (cals) |
Saturday 07/15/23- Workout
| AMRAP in 25 min: |
| 4X- Chin-up |
| 8 cal- Bike |
| 4X- Sumo Deadlift (185/155) |
| 8 cal- Row |
| 4X- Bar Facing Burpee |
| 8X- DB Bicep Curl (35/25’s) |
