Saturday 09/20/25- Workout
BB Front Squat- 100X @ 50% or 135/85
*Everytime you rest/break, complete:
15 cal- Bike or Row
15X- Split Leg Lunge Jump RL=1
15X- Sit-up
Friday 09/19/25- Workout
BB Push Press- 4X8@60% or RPE6.
*14 min cap.
Complete 50 Reps on each:
Seated DB Bicep Curl (25/15’s)
KB Hammer Curl (55/35)
Inclined DB Tricep Kick-back (25/15’s)
TRX Skull Crusher
EC:
50 cal- Bike or Row
Thursday 09/18/25- Workout
Sumo Deadlift- 6X3@80% or 4X10@RPE6.
*16 min cap.
Start on either circuit:
C1: 4X12. Rest 90 sec after set.
Platform Reverse Lunge (55/35) RL=1
Single Leg Deadlift (35/25) RL=1
C2: For time: 20-16-12-8.
KB Swing (55/35)
BB Lateral Jump-over RL=1
BB Core Roll-out
Wednesday 09/17/25- Workout
AMRAP in 6 min on each. Rest 2 min between.
C1: 8X.
Step-up RL=1
Single DB Push Press (35/25) RL=1
C2: 8X.
Skier Lunge Jump RL=1
DB Plank Row (35/25) RL=1
C3:
Run 200Y
8X- Burpee
