Wednesday 03/01/23- Workout
| Sumo Deadlift- 5X3@75% or 4X10@RPE6. |
| *15 min cap. |
| Complete 5 Rounds: |
| 5X- Pull-up |
| Run 200Y |
| 10X- DB Inclined Low Row (70/45’s) |
| Run 200Y |
| 15X- DB Hammer Curl (25/15’s) |
Tuesday 02/28/23- Workout
| Bench Press- Est. a 10RM or 5X8@RPE6. |
| *15 min cap. |
| Complete 5 Rounds: |
| 8X- DB Incline Bench (70/40’s) |
| 16X- BB Push Press (115/85) |
| 8X- Pause Push-up |
| 16X- Wall Ball (20/14) |
| 80X- Jump Rope |
Monday 02/27/23- Workout
| H.B. Back Squat- Est. a 10RM or 5X8@RPE5. |
| *15 min cap. |
| Complete: |
| Buy in/out with 800Y Run: |
| Then complete 4X8 on the following: |
| Single Leg Stand-up (35/25) RL=1 |
| Pause Single Leg Hip Bridge (35/25) RL=1 |
| Side Lunge (35/25) RL=1 |
Friday 02/24/23- Workout
| Complete 5 sets on each. Rest 1 min after set. |
| C1: |
| Braced DB Bent-over Row (55/35) RL=1 |
| Alt. DB Hammer Curl (25/15’s) RL=1 |
| C2: |
| DB Bent-over Reverse Fly (25/15’s) |
| BB Bicep Curl (65/45) |
| C3: No Rest. |
| 80Y- Farmers Walk (70/55’s) |
| 8X- Burpee |
| 8 cal- Bike or Row |
