Tuesday 03/07/23- Workout
| Pause H.B. Back Squat- 5X3 Build to RPE10 or 4X8@RPE6. |
| *16 min cap. |
| Start on either circuit: |
| C1: 4X10. Rest 1 min after set. |
| Bench Press (185/125) |
| DB Side Arm Raise (25/15’s) |
| DB Tricep Kick-back (25/15) |
| C2: 4X10. Rest 1 min after set. |
| Goblet Squat (70/55) |
| Wall Sit (1 Min) |
| DB Push Press (55/35’s) |
Monday 03/06/23- Workout
| Sumo Deadlift- Est. a 10RM or 5X8@RPE6. |
| *15 min cap. |
| Complete 3 Rounds: |
| 100Y- Farmers Walk (55/35’s) |
| 15X- KB Swings (55/35) |
| 400Y- Run |
| 100Y- Farmers Walk (55/35’s) |
| 15X- Pull-up |
| 400M- Bike or Row |
Friday 03/03/23- Workout
| Pause Bench Press- 4X8@60% or RPE5. |
| *15 min cap. |
| Start on any circuit. Complete 4 sets on each. Rest 1 min after set. |
| C1: |
| 20X- BB Close Grip Bench (135/85) |
| 20X- DB OH Tricep Ext. (55/35) |
| C2: |
| 20X- Pause Bicycle RL=1 |
| 20X- Plate Core Twist (35/25) RL=1 |
| C3: For time: |
| 100X- DB Thruster (35/25’s) |
Thursday 03/02/23- Workout
| Complete: 8-10-12-12-10-8. |
| H.B. Back Squat (135/105) |
| Burpee Over Box |
| DB Platform Reverse Lunge (35/25’s) RL=1 |
| Bike or Row (cals) |
| Single Arm KB Swing (45/35) RL=1 |
