Wednesday 09/29/21- Workout
| Start on any circuit: |
| C1: 4X10. Rest 1 min after set. |
| DB Inclined Row (55/35’s) |
| Plate Bent-over Reverse Fly (15/10’s) |
| Neg. DB Bicep Curl (25/15’s) |
| C2: 4 sets. Rest 1 min after set. |
| 10X- Chin-ups |
| 15X- Plate Hammer Curl (45/35) |
| 20X- Plate Bent-over Row (45/35) |
| C3: 3 sets. No rest. |
| 10X- Declined Leg Raise |
| 15X- Crunches |
| 30 sec- Hollow Hold |
Tuesday 09/28/21- Workout
| Sumo Deadlift- Est. a 5RM or 4X15@RPE6. |
| *14 min cap. |
| Once done complete 4 Rounds: |
| 8X- L.B. Back Squat (225/185) (165/125) |
| 12X- Bike or Row (cals) |
| 8X- Elevated DB Glute Bridge (35/25’s) |
| 12X- KB Swing (70/55) |
| 8X- DB Inclined Hamstring Curl (35/25) |
Monday 09/27/21- Workout
| Bench Press- Est. a 1RM or 4X12@RPE7. |
| *16 min cap. |
| Complete: 25-20-15-10. |
| BB Incline Bench (95/75) |
| Push-ups (floor to lockout) |
| DB Push Press (35/25’s) |
| TRX Pikes |
| Run 400Y |
Saturday 09/25/21- Workout
| Complete for time: |
| Buy in/out with 800Y Run. |
| Then complete 3 Rounds: |
| 5X- BB Thruster (115/85) |
| 10X- DB Bench Press (55/35’s) |
| 150X- Jump Rope |
| 20X- Sit-ups |
