Complete strength in any order:
BB Push Press- 3X6@65% or RPE5.
Bench Press- 3X8@55% or RPE5 & 1XAMRAP
*22 min cap.

Start on either circuit:
C1: 5 sets. Rest 1 min after set.
5X- DB Floor Chest Press (70/45’s)
10X- Pause Bent-over DB Tricep Kickbacks (15/10’s)

C2: For time: 20-16-12-8.
Wall Ball (20/14)
WB Core Twist RL=1
Alt. Elevated Push-up RL=2

Wednesday 04/28/21- Workout

Pull-ups – 10X3@RPE10
*15 min cap.

Start on either circuit:
C1: 5X8. Rest 1 min after set.
BB Landmine Row (45/35) RL=1
TRX High Row
DB Bicep Curl (35/25’s)

C2: 5X8. No rest.
Burpees Over Bar
BB Core Roll-out
Bike or Row (cals)

Pause Sumo Deadlift- 5X3 build to RPE10 or 5X8@RPE6.
*15 min cap. 2 sec pause.

Complete 4 Rounds:
Run 100Y w/ WB (20/14)
50X- WB Bear Hug Squats
Run 100Y w/ WB (20/14)
50X- Bulgarian Lunge RL=2

Bench Press- Est. a 1RM or 5X10@RPE6
*16 min cap.

Complete 4 Rounds:
4X- KB OH Walk (45/35’s)
15X- DB Skull Crusher (25/15’s)
15X- Push-ups
Run 400Y