Friday 03/31/23- Workout
| AMRAP in 30 Min. Start with 2 reps, then climb by 2 reps. |
| DB Bench Press (70/45’s) |
| Wall Ball (20/14) |
| Hand Release Push-up |
| Bike or Row (cals) |
| DB OHP (55/35’s) |
| Weighted Core Twist (35/25) RL=1 |
Thursday 03/30/23- Workout
| Pause H.B. Back Squat- 5X3 build to RPE10 or 5X8@RPE5. |
| *16 min cap. 3 sec pause. |
| Complete 4 Rounds: |
| 15X- DB Front Squat (55/35’s) |
| 1 Min- Wall Sit w/ WB Adductor Hold (20/14) |
| 15X- Split Leg Lunge Jump RL=1 |
| Run 400Y |
Wednesday 03/29/23- Workout
| Start on any circuit. Complete 4X10 on each. Rest 60-90 sec after set. |
| C1: |
| Chin-up |
| KB Suitcase Row (55/35) RL=1 |
| Neg. TRX Bicep Curl |
| C2: |
| DB Inclined High Row (35/25’s) |
| T.B. Reverse Fly |
| Neg. DB Hammer Curl (25/15’s) |
| C3: |
| Iso. Weighted Bird-dog (30 sec) (10/5) |
| Iso. Weighted Superman (30 sec) (10/5) |
| 500M- Bike or Row (meters) |
Tuesday 03/28/23- Workout
| Bench Press- 2X3@75%, 2X2@85%,& 2X1@RPE10 or 5X10@RPE6. |
| *16 min cap. |
| Start on any circuit. Complete 4X10 on each. Rest 1 min after set. |
| C1: |
| BB Floor Chest Press (185/125) |
| Pause TB Tricep Ext. |
| C2: |
| DB Incline Bench (70/45’s) |
| Neg. DB OH Tricep Ext. (55/35) |
| C3: For time: |
| Burpee Push-up |
| DB Push Press (55/35’s) |
