Wednesday 08/04/21- Workout
Pause Conventional Deadlift- 4X2@80% or 4X5@RPE6.
*15 min cap.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
3X- Weighted Pull-up (RPE10)
AMRAP- DB Bicep Curl (25/15’s)

C2: 4 sets. Rest 1 min after set.
3X- Inclined KB Row (70/55’s)
AMRAP- DB Hammer Curl (25/15’s)

C3: For time: 15-12-9-6.
TTB
Run 200Y

BB Strict OHP- Est. a 3RM or 5X8@RPE6.
*14 min cap.

Start on either circuit:
C1: 3 sets. Rest 90 sec after set.
10X- Neg. Bench Press (RPE10)
15X- Floor KB Skull Crusher (55/35’s)

C2: For time: 20-15-10-5.
DB Push Press (35/25’s)
Burpees
DB Core Twist (35/25) RL=1

Complete strength in any order:
H.B. Back Squat- 4X2@80% or 4X10@RPE6.
Conventional Deadlift- 4X8@65% or RPE5.
*24 min cap.

Complete: 8-10-12-10-8.
Single Leg Stand-up (35/25) RL=1
Single Leg TRX Hamstring Curl RL=1
Jump Rope (X10)
Bike or Row (cals)

Complete for time: 10-9-8-7-6-5-4-3-2-1.
Conventional Deadlift (225/185) (165/125)
Strict Pull-up
Burpees Over Bar
DB Snatch (55/35) RL=2
Run 200Y