Thursday 06/19/25- Workout
Complete: 8-10-12-10-8 on each. Rest 1 min after set.
C1:
DB Side Arm Raise (25/15’s)
DB OHP (35/25’s)
C2:
KB Tricep Skull Crusher (55/35)
KB OH Tricep Extension (55/35)
C3:
DB Hammer Curl (25/15’s)
TRX Bicep Curl
*After each circuit, Run 400Y
Wednesday 06/18/25- Workout
AMRAP in 7 min on each. Rest 2 min after. 8 reps on each.
C1:
DB Thruster (35/25’s)
Plank Shoulder Tap RL=1
V Sit-up
C2:
KB Swing (55/35)
DB Plank Pull Through (35/25) RL=1
Superman
C3:
Run 200Y
Core Twist RL=1
Side Plank (20 sec)
Tuesday 06/17/25- Workout
Pause Conventional Deadlift- 6X4@65% or RPE6.
*16 min cap. 2 sec pause at knee.
Start on either circuit:
C1: 50X.
Pull-up
*Every time you rest, 1 Min- Farmers Hold (70/55’s)
C2: 4 sets. Rest as needed.
5X- BB Hip Thrust (275/225)
15 cal- Bike or Row
Monday 06/16/25- Workout
Front Squat- Est. a 5RM or 4X8@@RPE6.
*16 min cap.
Start on either circuit:
C1: 75X.
Bench Press (65% or 135/75)
*Every time you break, 10X Burpees.
C2: 4 sets. Rest as you need.
5X- Stationary Lunge (55/35’s) RL=1
Run 400Y
