Friday 10/15/21- Workout
| Sumo Deadlift- 10X10@50-60% or RPE5. |
| *18 min cap. |
| Complete: 30-20-10. |
| Bulgarian Lunge RL=1 |
| BB Lateral Single Leg Jump Over RL=2 |
| Mountain Climber RL=1 |
| Starfish Sit-up RL=1 |
| Bicycle RL=1 |
Thursday 10/14/21- Workout
| Complete strength in any order: |
| Pause Bench Press- 4X8@RPE10. |
| L.B. Back Squat- 5X1@85% or 4X8@RPE8. |
| *24 min cap. |
| Complete 4 Rounds: |
| 15X- DB Incline Bench (55/35’s) |
| 1 Min- KB OH Hold (45/35’s) |
| 15X- Stationary Lunge (35/25’s) RL=1 |
| 150X- Jump Rope |
Wednesday 10/13/21- Workout
| Complete: 10-10-8-8-6-6. Rest 30-60 sec after set. |
| C1: |
| Pause Chin-ups |
| DB Hammer Curl (35/25’s) |
| C2: |
| Pause BB Reverse Grip Bent-over Row (95/75) |
| Reclined DB Bicep Curl (25/15’s) |
| C3: |
| TRX Y’s |
| Inclined Plate Reverse Fly (15/10’s) |
| C4: No rest. |
| BB Core Roll-out (225/185) |
| Bike or Row (cals) |
Tuesday 10/12/21- Workout
| Strict OHP- Est. a 5RM or 4X8@RPE8. |
| *12 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 10X- Bench Press (185/125) (135/75) |
| AMRAP- T.B. Tricep Ext. |
| C2: 4 sets. Rest 1 min after set. |
| 10X- DB Front Squat (55/35’s) |
| 1 Min- Wall Sit w/ WB Add. Hold (20/14) |
| C3: For time: 10-9-8-7-6…1 |
| Burpees |
| Sit-ups |
