Tuesday 07/15/25- Workout
BB Strict OHP- Est. a 10RM or 4X12@RPE6.
*15 min cap.
Start on either circuit:
C1: 4X10. Rest 90 sec after set.
Bench Press (185/125)
DB OH Tricep Extension (70/45)
C2: For time: 15-12-9-6.
BB Core Roll-out
Burpee Over Bar
Hand Release Push-up
Monday 07/14/25- Workout
Conventional Deadlift- Est. a 3RM or 4X10@RPE6.
*16 min cap.
Complete 4 sets on each. Rest 90 sec after set.
C1:
8X- Chin-up
1 Min- Farmers Hold (100/70’s)
C2:
8X- Bulgarian Lunge (55/35’s) RL=1
1 Min- Hip Bridge (30 sec each side)
Saturday 07/12/25- Workout
AMRAP on each in 8 min. Rest 3 min between.
C1: 8X on each.
Goblet Squat (55/35)
Sit-up
Push-up
C2: 8X on each.
DB Plank Row (25/15) RL=2
Startfish Sit-up RL=1
Alt. Reverse Lunge RL=1
Friday 07/11/25- Workout
Complete: 14-12-10-8.
Run (800Y-600Y-400Y-200Y)
BB Bent-over Row (115/85)
Bike or Row (cals)
DB Reclined Bicep Curl (25/15’s)
DB Snatch (55/35) RL=2
