Tuesday 06/27/23- Workout
| Push Press- Est. a 3RM or 4X12@RPE6. |
| *15 min cap. |
| Complete 4 Rounds: |
| 10X- Incline Bench Press (165/105) |
| 5X- DB Thruster (55/35’s) |
| 10X- DB Floor Chest Press (70/45’s) |
| 5X- DB Thruster (55/35’s) |
| 10X- TB Tricep Ext. |
Monday 06/26/23- Workout
| L.B. Back Squat- Est. a 3RM or 4X10@RPE5. |
| *16 min cap. |
| Complete 4 Rounds: |
| 8X- Bulgarian Lunge (35/25’s) RL=1 |
| 8X- Braced DB Bent-over Row (55/35) RL=1 |
| 10X- Pause M.B. Hip Abduction |
| 10X- Wall Braced DB Bicep Curl (25/15’s) |
| 12X- KB Swing (70/55) |
| 12 cal- Bike or Row |
Friday 06/23/23- Workout
| EMOM for 8 Rounds: |
| 8X- L.B. Back Squat (185/135) |
| Once done, complete 3 Rounds: |
| 10X- Step-up (35/25’s) RL=1 |
| 30 sec- Hollow Hold |
| 10X- TRX Single Leg Hamstring Curl RL=1 |
| 30 sec- Side Plank RL=1 |
| 10X- Wall Ball (20/14) |
| 30 sec- Superman |
Thursday 06/22/23- Workout
| Start on any circuit. Complete 4 sets. Rest 90 sec after set. |
| C1: |
| 8X- KB Inclined Low Row (55/35’s) |
| AMRAP- DB Hammer Curl (25/15’s) |
| C2: |
| 8X- TRX High Row |
| AMRAP- TRX Bicep Curl |
| C3: No rest. |
| 100Y- Farmers Carry (70/55’s) |
| Run 400Y |
| 100Y- Farmers Carry (70/55’s) |
| 25X- Sit-up |
