Monday 07/03/23- Workout
| BB Strict OHP- Est. a 1RM or 4X8@RPE6. |
| *14 min cap. |
| Complete 4 Rounds: |
| 20Y- KB Front Rack Walking Lunge (55/35’s) |
| 20X- Push-up |
| 20Y- KB Front Rack Walking Lunge (55/35’s) |
| 20X- Push-up |
| 20X- T.B. Tricep Ext. |
| Run 400Y |
Friday 06/30/23- Workout
| Tempo L.B. Back Squat- 5X3 build to RPE10 or 4X8@RPE5. |
| *16 min cap. 3-3-1 tempo. |
| Start on either circuit. |
| C1: 4 sets. Rest 60-90 sec after set. |
| 5X- BB Bench Press (205/135) |
| 10X- DB Side Arm Raise (25/15’s) |
| 15X- KB Skull Crusher (45/35) |
| C2: 4 sets. Rest 60-90 sec after set. |
| 5X- Stationary Lunge (70/55’s) RL=1 |
| 10X- Side Lunge RL=1 |
| 15X- Wall Ball (20/14) |
Thursday 06/29/23- Workout
| AMRAP in 8 min on each. Rest 2 min between. |
| C1: 8X on each. |
| Bike or Row (cals) |
| Starfish Sit-up RL=1 |
| C2: 8X on each. |
| Burpee Over Box |
| Sit-up |
| C3: |
| Run 200Y |
| 8X- V Sit-up |
Wednesday 06/28/23- Workout
| Conventional Deadlift- 3X5@65% & 1XAMRAP, or 4X12@RPE6. |
| *15 min cap. |
| Complete: 20-16-12-8. |
| Pull-up |
| DB Hammer Curl (25/15’s) |
| KB Inclined Low Row (55/35’s) |
| Plate Overhand Curl (45/35) |
| Run 400Y |
