Monday 08/30/21- Workout
| H.B. Back Squat- Est. a 1RM or 4X15@RPE6. |
| *16 min cap. |
| Complete 4 Rounds: |
| C1: 4 sets. Rest 1 min after set. |
| 10X- Bench Press |
| 20X- DB OH Tricep Ext (25/15’s) |
| C2: 3 sets. Rest 1 min after set. |
| 10X- DB Front Squat (55/35’s) |
| 20X- Step-ups RL=1 |
| C3: 3 Rounds. No rest. |
| Run 400Y |
| 15X- Declined Leg Raise |
| 15X- Ceiling Touches |
Friday 08/27/21- Workout
| Sumo Deadlift- 6X5@60% or RPE5. |
| *15 min cap. |
| Complete 4 Rounds: |
| 8X- Pull-up |
| 10X- Pause BB Hip Thrust (225/175) |
| 8X- TRX Low Row |
| 10X- KB Suitcase Deadlift (70/55) RL=1 |
| 8X- Alt. DB Bicep Curl (25/15’s) RL=1 |
Thursday 08/26/21- Workout
| Bench Press- 4X8@65% or RPE5. |
| *15 min cap. |
| Complete 3 Rounds. AMRAP in 1 min, rest 1 min between: |
| Push-ups (floor to lockout) |
| BB Push Press (95/75) |
| Alt. DB Snatch (55/35) RL=2 |
| EC: |
| Run 1 Mile |
Wednesday 08/25/21- Workout
| Pause H.B. Back Squat- 3X3@80% or 3X10@RPE5. |
| *15 min cap. |
| Complete 3 Rounds: |
| 10X- KB Seated Quad Ext (25/20’s) |
| 100X- Jump Rope |
| 15X- BB Front Squat (95/75) |
| 15X- Burpees |
| 20X- Crunches |
| 20X- Reverse Crunch |
