Monday 07/10/23- Workout
| Complete strength in any order. Complete 3X8@70% or RPE5 on both. |
| L.B. Back Squat |
| Conventional Deadlift |
| *24 min cap. |
| Complete: 21-15-9. |
| Split Leg Lunge Jump RL=1 |
| M.B. Skier Lunge Jump RL=1 |
| Wall Ball (20/14) |
| KB Swing (55/35) |
Friday 07/07/23- Workout
| Start on any circuit. Complete 4 sets on each. Rest 90 sec after set. |
| C1: |
| 8X- Neg. DB Reclined Bicep Curl (25/15’s) |
| AMRAP- DB Hammer Curl |
| C2: |
| 4X- Neg. Chin-up |
| AMRAP- Plate Bent-over Row (45/35) |
| C3: No rest. |
| 8X- BB Core Roll-out |
| 20X- Crunches |
| 20X- Core Twist RL=1 |
| Run 400Y |
Wednesday 07/05/23- Workout
| Bench Press- 5X10@65% or RPE5. |
| *16 min cap. |
| Complete 4 Rounds: |
| 8X- DB Incline Bench (70/45’s) |
| 8X- Alt. One Arm Elevated Push-up RL=1 |
| 12X- Dual DB OH Tricep Ext. (25/15’s) |
| 12X- Plate OH Sit-up |
| 160X- Jump Rope |
Tuesday 07/04/23- Workout (8:00A&9:00A CLASS ONLY)
| Buy in/out with 800Y Run. |
| Then complete 7 Rounds: |
| 7X- Pull-up |
| 4X- Conventional Deadlift (275/225) |
| 7 cal- Bike or Row |
| 4X- DB Snatch (70/55) RL=1 |
