Monday 11/15/21- Workout
| L.B. Back Squat- Est. a 1RM or 5X10@RPE7. |
| *16 min cap. |
| Complete 4 Rounds: |
| 5X- BB Reverse Lunge (135/105) RL=1 |
| 5X- Weighted Step-up (55/35) RL=1 |
| 20X- Split Leg Lunge Jump RL=1 |
| 200X- Jump Rope |
Friday 11/12/21- Workout
| Pause Bench Press- 4X3@75% or 4X8@RPE6. |
| *15 min cap. |
| Complete 4 Rounds: |
| 1X- Plate OH Walk (45/35) |
| *Stop at each cone and do 10 Push-ups |
| 12X- DB Incline Bench (55/35’s) |
| 12X- KB OH Tricep Ext. (55/35) |
| 12 cal- Bike or Row |
Thursday 11/11/21- Workout
| Conventional Deadlift- 3X5@65% or 3X10@RPE5. |
| *14 min cap. |
| Complete 11 Rounds for time: |
| 11X- Pull-ups |
| 11X- Burpees Over Box |
| 11X- DB Snatch (55/35) RL=2 |
Wednesday 11/10/21- Workout
| BB Hip Thrust- 5X10 build to RPE10. |
| *14 min cap. |
| Start on any circuit once done: |
| C1: 4 sets. Rest 1 min after set. |
| 10X- DB Inclined Hamstring Curl (35/25) |
| 15X- MB Lying Hip Abduction RL=1 |
| C2: 4 rounds. No rest. |
| 10X- Dragonfly |
| 10X- Ceiling Touch |
| 30 sec- Side Plank |
| C3: For time: |
| 50 cal- Bike or Row |
| 800M- Run |
