Thursday 05/04/23- Workout
| Conventional Deadlift- 5X5@65% or RPE5. |
| *15 min cap. |
| Complete 4 Rounds: |
| 5X- Step-up (55/35’s) RL=1 |
| 45 sec- Stationary Lunge Hold RL=1 |
| 15X- Banded Hip Adduction RL=1 |
| 15 cal- Bike or Row |
Wednesday 05/03/23- Workout
| Complete 4 Rounds: |
| 10X- Pull-up |
| 5X- Burpee Over Bar |
| 100Y- Farmers Walk (70/55) RH |
| Run 400Y |
| 100Y- Farmers Walk (70/55) LH |
| 5X- Burpee Over Bar |
| 10X- BB Bent-over Row (135/105) |
| EC: 50X on each. |
| DB Bicep Curl (25/15’s) |
| DB Hammer Curl |
Tuesday 05/02/23- Workout
| BB Push Press- Est. a 10RM or 4X10@RPE5. |
| *15 min cap. |
| Complete 4 Rounds: |
| 8X- BB Floor Chest Press (185/135) |
| 12X- DB Incline Bench (70/40’s) |
| 16X- KB OH Tricep Ext (55/35) |
| 20X- Wall Ball (20/14) |
Monday 05/01/23- Workout
| L.B. Back Squat- 3X8@60% or RPE5. |
| *14 min cap. |
| Start on any circuit. Complete: 12-10-8-6. Rest 1 min after set. |
| C1: |
| Inclined DB Hamstring Curl (35/25) |
| KB Stiff Leg Deadlift (70/55’s) |
| C2: |
| BB Reverse Lunge (135/105) RL=2 |
| Side Lying Hip Raise |
| C3: For time: |
| Bike or Row (cals) |
| Jump Rope (X10) |
