Thursday 08/15/24- Workout
| Pause Conventional Deadlift- 3X3@80% or 3X8@RPE6. |
| *15 min cap. |
| Complete 3 Rounds: |
| 1 Min- Step-up (35/25) (30 sec per side) |
| Run 200Y |
| 1 Min- BB Hip Thrust (135/105) |
| Run 200Y |
| 1 Min- Lying Banded Hamstring Curl |
| Run 200Y |
Wednesday 08/14/24- Workout
| Pull-up- 5X3@RPE10 |
| *14 min cap. |
| Start on either circuit: |
| C1: 4X10. Rest 60-90 sec after set. |
| Inclined Y’s (15/10’s) |
| Inclined T’s |
| Farmers Hold (100/70’s) (1 Min) |
| C2: 4X10. Rest 60-90 sec after set. |
| DB Bicep Curl (25/15’s) |
| DB Reverse Grip Curl |
| DB Hammer Curl |
Tuesday 08/13/24- Workout
| Bench Press- 4X4@75% or 4X8@RPE7. |
| *15 min cap. |
| Start on either circuit: |
| C1: 4X10. Rest 1 min after set. |
| TB Tricep Ext. |
| KB OH Tricep Ext (55/35) |
| Diamond Push-up |
| C2: AMRAP in 10 min: |
| 10X- Hand Release Push-up |
| 10X- V Sit-up |
| 50X- Jump Rope |
Monday 08/12/24- Workout
| L.B. Back Squat- 3X5@70% or RPE6 & 1XAMRAP |
| *16 min cap. |
| Complete: 25-20-15-10-5. |
| Conventional Deadlift (165/125) |
| Situps |
| Goblet Squat (70/55) |
| Starfish Sit-up RL=1 |
| Bike or Row (cals) |
