Friday 07/14/23- Workout
| Pause Bench Press- 5X5 Build to RPE10 or 4X8@RPE6. |
| *16 min cap. 3 sec pause. |
| Complete in order: |
| 50X- Diamond Push-up |
| 25X- DB Thruster (55/35’s) |
| 50X- Hand Release Push-up |
| 25X- DB Thruster (55/35’s) |
| 50X- Push-up |
| Run 1 mile. |
Thursday 07/13/23- Workout
| Sumo Deadlift- 3X8@65% or RPE5. |
| *15 min cap. |
| Start on any circuit. Complete 3X10. Rest 1 min after set. |
| C1: |
| Single Leg Hip Bridge (35/25) RL=1 |
| M.B. Hip Abduction RL=1 |
| C2: |
| Stationary Lunge (55/35’s) RL=1 |
| Wall Sit (1 min) |
| C3: For time: |
| Bike or Row (cals) |
| Wall Ball (20/14) |
Wednesday 07/12/23- Workout
| Complete 10 Rounds: |
| 5X- Pull-ups |
| 5X- DB Snatch (55/35) RL=2 |
| 5X- BB Bent-over Row (135/105) |
| 5X- DB Snatch (55/35) RL=2 |
| 5X- KB Hammer Curl (70/55) |
| 5X- Burpee |
Tuesday 07/11/23- Workout
| Push Press- Est. a 1RM or 4X8@RPE6. |
| *14 min cap. |
| Start on any circuit. Cpmplete: 3X10. Rest 1 min after set. |
| C1: |
| DB Incline Bench Press (55/35’s) |
| BB Floor Chest Press (165/115) |
| C2: |
| DB Skull Crusher (25/15’s) |
| DB Tricep Kick-back (25/15) RL=1 |
| C3: |
| DB Side Arm Raise (25/15’s) |
| DB Front Arm Raise (25/15’s) |
