Wednesday 04/19/23- Workout
| AMRAP in 8 min on each. 8 reps on each. |
| C1: |
| Step-up RL=1 |
| Push-up |
| Bike (cals) |
| C2: |
| Single Arm KB Swing (35/25) RL=1 |
| Plank DB Row (35/25) RL=1 |
| Row (cals) |
| C3: |
| BB Lateral Jump-over RL=1 |
| BB Core Roll-out |
| Run 200Y |
Tuesday 04/18/23- Workout
| Sumo Deadlift- 5X3@80% or 4X10@RPE6. |
| *16 min cap. |
| Start on either circuit. Complete 5X8 on each. Rest 90 sec after set. |
| C1: |
| Pull-up |
| BB Bent-over Row (135/105) |
| TRX Bicep Curl |
| C2: |
| Single Leg Hip Thrust (55/35) RL=1 |
| Single Leg Deadlift (55/35) RL=1 |
| M.B. Hip Abduction RL=1 |
Monday 04/17/23- Workout
| Bench Press- Est. a 3RM or 5X10@RPE5. |
| *16 min cap. |
| Complete 4 Rounds: |
| 8X- DB Front Rack Lunge (55/35’s) RL=1 |
| 8 cal- Bike or Row |
| 16X- V Sit-up |
| 8X- DB Incline Bench (70/35’s) |
| 8 cal- Bike or Row |
| 16X- Weighted Core Twist (35/25) RL=1 |
Saturday 04/15/23- Workout
| Complete in any order/rep scheme: |
| 100X- Pull-up |
| 100X- Push-up (floor to lockout) |
| 100X- Goblet Squat (55/35) |
| 100X- KB Swing (55/35) |
| 100 cal- Bike or Row |
