Wednesday 06/21/23- Workout
| Neg. Bench Press- 4X10@60% or RPE5. |
| *15 min cap. 3 sec neg. |
| Start on any circuit. Complete 3 sets on each. Rest 90 sec after set. |
| C1: |
| 8X- BB Incline Bench |
| AMRAP- Push-up |
| C2: |
| 8X- DB OH Tricep Ext. (55/35) |
| AMRAP- Diamond Push-up |
| C3: |
| 8X- DB Side Arm Raise (25/15’s) |
| AMRAP- DB OHP |
Tuesday 06/20/23- Workout
| Conventional Deadlift- Est. a 3RM or 4X10@RPE5. |
| *16 min cap. |
| Start on either circuit: |
| C1: 3X8. Rest 90 sec after set. |
| L.B. Back Squat (75% or 135/105) |
| Single Leg Deadlift (35/25) RL=1 |
| C2: EMOM until caught. Start at 2 reps, climb by 2. |
| Goblet Squat (55/35) |
| Burpee |
Monday 06/19/23- Workout
| BB Strict OHP- Est. a 3RM or 4X10@RPE5. |
| *15 min cap. |
| Complete 4 Rounds: |
| 5X- Chin-up (RPE10) |
| 5X- DB Incline Bench (70/40’s) |
| 15X- BB Bent-over Row (95/75) |
| 15X- Pause Push-up |
| Run 400Y |
Saturday 06/17/23- Workout
| BB Hip Thrust- Est. a 10RM of 4X10@RPE5. |
| *14 min cap. |
| Complete: 25-20-15-10. |
| Run (800Y-600Y-400Y-200Y) |
| KB Swing (55/35) |
| DB Goblet Squat (55/35) |
| M.B. Squatted Side Step RL=1 |
| Jump Squat |
