Friday 08/09/24- Workout
| Complete 4 sets on each. Rest 90 sec after set. |
| C1: |
| 8X- DB Incline Bench Press (70/40’s) |
| AMRAP- Push-up |
| C2: |
| 8X- BB Bent-over Row (135/105) |
| AMRAP- TRX High Row |
| C3: |
| 8X- DB Hammer Curl (35/25’s) |
| 8X- DB Skull Crusher (35/25’s) |
| *After each circuit is complete, do 30X Wall Ball (20/14) |
Thursday 08/08/24- Workout
| Pause L.B. Back Squat- 4X8@60% or RPE6. |
| *15 min cap. |
| Start on either circuit: |
| C1: 3X15. Rest as needed. |
| Side Lying MB Hip Abduction RL=1 |
| Lying MB Hip Flexion |
| Lying MB Hip Ext. |
| Banded Hip Adduction RL=1 |
| C2: EMOM until caught. Start at 2 reps, climb 2 each round. |
| Goblet Squat (55/35) |
| Sit-up |
Wednesday 08/07/24- Workout
| Complete 8 Rounds. 8X on each. |
| BB Strict OHP (95/75) |
| Bike (cals) |
| DB Side Arm Raise (25/15’s) |
| Row (cals) |
| Plate Front Arm Raise (45/35) |
| Run 200Y |
Tuesday 08/06/24- Workout
| Conventional Deadlift- Est. a 5RM or 5X8@RPE7. |
| *16 min cap. |
| Complete in any order/rep scheme. 50 reps on each. |
| Pull-up |
| Bulgarian Lunge (55/35’s) RL=2 |
| Neg. DB Bicep Curl (25/15’s) |
| Single Leg Deadlift (55/35) RL=2 |
| Burpee |
