Friday 03/17/23- Workout
| Tempo H.B. Back Squat- 3X5@60% or RPE5. |
| *15 min cap. 3-3-1 tempo. |
| Complete 4 Rounds: |
| 80Y- Walking Lunge |
| *Do 15X Push-ups at each cone. |
| 10X- BB Incline Bench |
| 10 cal- Bike or Row |
Thursday 03/16/23- Workout
| Sumo Deadlift- 8X2@80% or 5X10@RPE5. |
| *16 min cap. |
| Complete 4 Rounds: |
| 8X- Single Leg Hip Thrust (35/25) RL=1 |
| 8X- TRX Single Arm Low Row RL=1 |
| 8X- Single Leg Deadlift (35/25) RL=1 |
| 8X- BB Lateral Landmine Row (45/35) RL=1 |
Wednesday 03/15/23- Workout
| Buy in/out with 1200Y run. |
| Then complete: 30-25-20-15-10 |
| Plate Thruster (45/35) |
| Plate Swing |
| Plate Kneeling Lunge Twist RL=1 |
| Plate OH Sit-up |
| Plate Reverse Crunch |
Tuesday 03/14/23- Workout
| Bench Press- Est. a 5RM or 5X8@RPE7. |
| *15 min cap. |
| Start on either circuit. Complete 4 sets on each. Rest 60-90 sec after set. |
| C1: |
| 5X- Neg. DB Incline Bench (70/45’s) |
| 10X- DB OHP (35/25’s) |
| 15X- Pause DB Tricep Kick-back (15/10) RL=1 |
| C2: |
| 5X- Pause Pull-up |
| 10X- Reverse Grip BB Bent-over Row (115/85) |
| 15X- Neg. DB Bicep Curl (15/10’s) |
