Monday 09/20/21- Workout
| Complete strength in any order: |
| L.B. Back Squat- 4X2@85% or 4X10@RPE6. |
| Bench Press- 5X1@90% or 4X10@RPE6. |
| *24 min cap. |
| Complete: 6-8-10-8-6. |
| Alt. DB Bench Press (70/45’s) |
| Alt. One Arm Elevated Push-up |
| Step-up (55/35’s) |
| Split Leg Lunge Jump |
Saturday 09/18/21- Workout
| Complete 14-12-10-8-6 on each. Rest 1 min after set. |
| C1: |
| Bench Press (135/95) |
| DB OH Tricep Ext. (25/15’s) |
| C2: |
| BB Inverted Row |
| DB Bicep Curl (25/15’s) |
| C3: |
| DB Incline Bench (55/35’s) |
| DB Tricep Kick-back (25/15) RL=1 |
| C4: |
| Chin-ups |
| KB Hammer Curl (45/35) |
Friday 09/17/21- Workout
| Complete 5X10@50-60% or RPE5 on both. |
| Sumo Deadlift |
| L.B. Back Squat |
| *24 min cap. |
| Complete 3 Rounds: |
| 8X- Single Leg Deadlift (35/25) RL=1 |
| 8X- Single Leg Hip Thrust (35/25) |
| 20 sec- Single Leg Wall Sit |
| Run 400Y |
Thursday 09/16/21- Workout
Bench Press- 8X2@80% or 5X12@RPE6.
*16 min cap.
AMRAP in 20 min. Start at 2 reps, climb by 2 each round.
Single DB Thruster (35/25) RL=1
Burpees Over Box
Plate OH Sit-ups (35/25)
Close Grip Bench Press (135/95)
