Friday 06/16/23- Workout
| Complete: 8-10-12-10-8 on each. Rest 1 min after set. |
| C1: |
| DB Bench Press (70/45’s) |
| KB OH Tricep Ext. (55/35) |
| Plate Truck Driver (45/35) RL=1 |
| C2: |
| BB Inverted Row |
| Neg. DB Bicep Curl (25/15’s) |
| TB Reverse Fly |
| C3: No rest. |
| Bike or Row (cals) |
| TTB |
| Ceiling Touch |
Thursday 06/15/23- Workout
| Conventional Deadlift- 5X1@85% or 5X8@RPE6. |
| *16 min cap. |
| Complete 4 Rounds: |
| 5X- Step-down (35/25) RL=1 |
| 20X- Crunches |
| 1 min- Wall Sit w/ WB Adductor Hold (20/14) |
| 20X- Pause Bicycle RL=1 |
| 15X- Split Leg Lunge Jump RL=1 |
Wednesday 06/14/23- Workout
| Complete 8 Rounds. 5 reps on each. |
| Pull-up |
| DB Bicep Curl (35/25’s) |
| Bike (cals) |
| BB Reverse Grip Inclined Row (135/95) |
| KB Hammer Curl (70/55) |
| Row (cals) |
Tuesday 06/13/23- Workout
| BB Push Press- Est. a 5RM or 4X8@RPE5. |
| *15 min cap. |
| Start on either circuit: |
| C1: 5 sets. Rest 90 sec after set. |
| 10X- Bench Press (165/105) |
| 15X- DB Skull Crusher (25/15’s) |
| C2: 4 Rounds for time: |
| 20X- WB Bear Hug Squat (20/14) |
| 15X- WB Core Twist RL=1 |
| Run 200Y w/ WB |
