Tuesday 02/22/22- Workout

Sumo Deadlift- Est. a 10RM
*14 min cap.

Start on any circuit:
C1: 4 sets. Rest 1 min after.
5X- Pause Pull-up
10X- Neg. DB Bicep Curl (25/15’s)

C2: 4 sets. Rest 1 min after set.
5X- BB Hip Thrust (315/265)
10X- Pause Hip Abduction RL=1

C3: For time: 21-15-9
TTB
KB Swing (70/55)

Monday 02/21/22- Workout

Bench Press- 3X2@80%, 3X1@RPE10 or 5X12@RPE6.
*16 min cap.

Complete 4 Rounds:
8X- H.B. Back Squat (225/175)
Run 200Y
8X- DB Incline Bench (70/45’s)
Run 200Y
8X- DB Push Press (55/35’s)
Run 200Y

Complete 5 Rounds:
10X- Pull-up
25X- BB Lateral Jump-over RL=1
10X- BB Suitcase Deadlift (95/75) RL=1
25X- DB Snatch (55/35) RL=1
10X- TTB

Neg. Incline Bench Press- 4X10@RPE8.

*15 min cap. 3 sec neg.

Complete AMRAP in 4 min on each. Rest 2 min between.

E1: Push-ups *120/100

E2: Wall Ball (20/14) *100/85

E3: Bike or Row (cals) *80/65

*If the standard is not met, perform 25 burpees for each movement at the end.