Wednesday 05/24/23- Workout
| Start on any circuit. Complete: 5X8. Rest 1 min after set. |
| C1: |
| Inclined Low Row (55/35’s) |
| BB Lateral Landmine Row (35/25) RL=1 |
| C2: |
| Chin-up |
| Farmers Hold (70/55’s) (1 min) |
| C3: |
| DB Reverse Grip Curl (25/15’s) |
| DB Bicep Curl |
| EC: For time: 15-12-9-6. |
| TTB |
| Bike or Row (cals) |
Tuesday 05/23/23- Workout
| Build to heaviest load on the BB complex: |
| 3X- Strict OHP |
| 6X- Push Press |
| *15 min cap. |
| Complete: 15-12-9-6. |
| DB Bench Press (70/45’s) |
| One Arm Elevated Push-up RL=1 |
| TRX Tricep Skull Crusher |
| DB Tricep Kick-back (25/15) RL=1 |
| Bike or Row (cals) |
Monday 05/22/23- Workout
| L.B. Back Squat- Est. a 10RM or 4X8@RPE5. |
| *16 min cap. |
| Complete 3 Rounds: |
| 8X- Conventional Deadlift (65% or 135/105) |
| 8X- DB Front Squat (55/35’s) |
| 45 sec- DB Hip Thrust Hold (55/35’s) |
| 45 sec- Wall Sit |
| EC: For time: |
| 1600M- Bike or Row |
Friday 05/19/23- Workout
| Complete for time: 30-25-20-15-10. |
| Plate Bear Hug Squat (35/25) |
| Sit-up |
| DB Push Press (35/25’s) |
| Bicycle RL=1 |
| Run 400Y |
| EC: 75X on each. |
| DB Tricep Skull Crusher (25/15’s) |
| DB OH Tricep Ext. |
