Monday 04/10/23- Workout
| Sumo Deadlift- Est. a 3RM or 5X10@RPE6. |
| *16 min cap. |
| Complete 5X8. Rest as needed. |
| Chin-up |
| Bulgarian Lunge (55/35’s) RL=1 |
| Bike or Row (cals) |
| DB Hammer Curl (35/25’s) |
| BB Sitff Leg Deadlift (185/155) |
| Bike or Row (cals) |
Saturday 04/08/23- Workout
| AMRAP in 5 min on each. Rest 2 min after set. |
| C1: |
| 8X- DB Bench Press (55/35’s) |
| 80X- Jump Rope |
| C2: |
| 8X- BB Bent-over Row (95/75) |
| 8 cal- Row |
| C3: |
| 8X- DB OHP (35/25’s) |
| 8 cal- Bike |
| C4: |
| 8X- DB Bicep Curl (25/15’s) |
| 8X- DB Skull Crusher |
Friday 04/07/23- Workout
| Buy in/out with 800Y Run. |
| Complete: 8-10-12-10-8 |
| Sumo Deadlift (225/175) |
| Alt. TRX Hamstring Curl RL=1 |
| ISO V-sit (45 sec) |
| Goblet Squat (70/55) |
| Stationary Lunge (35/25’s) RL=1 |
| Plank (45 sec) |
Thursday 04/06/23- Workout
| Start on any circuit. Complete 5 sets on C1&C2. Rest 1 min after set. |
| C1: |
| 10X- DB Reclined Bicep Curl (25/15’s) |
| 10X- DB Hammer Curl |
| C2: |
| 5X- Pull-up (RPE10) |
| 10X- Plate Bent-over Reverse Fly (15/10’s) |
| C3: For time: 15-12-9-6. |
| Bike or Row (cals) |
| Burpee Over Box |
| DB Snatch (55/35) RL=2 |
