Friday 04/14/23- Workout
| Tempo Bench Press- 5X1 Build to RPE10 or 4X8@RPE6. |
| *15 min cap. 3-3-1 tempo. |
| Complete: 4X8 on C1 & C2. Rest 1 min after set. |
| C1: |
| Neg. BB Incline Bench (135/105) |
| Pause DB Tricep Kick-back (25/15) RL=1 |
| C2: |
| DB OHP (55/35’s) |
| DB Side Arm Raise (25/15’s) |
| C3: EMOM for 5 min: |
| 8X- Burpee |
| 8X- DB Thruster (35/25’s) |
Thursday 04/13/23- Workout
| Start on any circuit. Complete 4X8. Rest 1 min after set. |
| C1: |
| Pause Inclined Low Row (55/35’s) |
| Neg. DB Hammer Curl (25/15’s) |
| C2: |
| Pause TRX High Row |
| Neg. DB Bicep Curl (25/15’s) |
| C3: |
| Neg. KB Lat Pull-over (55/35) |
| Neg. BB Reverse Grip Curl (55/35) |
| C4: |
| BB Core Roll-out |
| Pause Bird-dog RL=1 |
Wednesday 04/12/23- Workout
| Complete: 20-18-16-14-12-10. |
| Run 400Y |
| Ceiling Touch |
| KB Swing (55/35) |
| Starfish Sit-up RL=2 |
| DB Push Press (35/25’s) |
| TRX Pike |
Tuesday 04/11/23- Workout
| H.B. Back Squat- 100X@60% or 165/115 |
| *Complete in as few sets possible. |
| Everytime you rack, complete: |
| 15X- DB Bench Press (70/45’s) |
| 15X- Diamond Push-up |
| 15X- Sit-up |
| 15X- Burpee |
