Tuesday 04/01/25- Workout
Sumo Deadlift- Est. a 5RM or 4X10@RPE6.
*16 min cap.
Complete 4 sets on each. Rest 60-90 sec after set.
C1:
8X- BB Front Squat (135/105)
12X- MB Hip Flexion RL=1
C2:
8X- Single Leg Deadlift (70/55) RL=1
12X- MB Hip Extension RL1=1
EC: EMOM for 5 Min:
15 cal- Bike or Row
Monday 03/31/25- Workout
BB Push Press- 8X2@85% or 4X8@RPE6.
*16 min cap.
Complete 4 Rounds:
8X- BB Incline Bench (165/105)
10X- DB Floor Chest Press (70/45’s)
12X- DB Tricep Kick-back (25/15) RL=1
14 cal- Bike or Row
16X- Wall Ball (20/14)
Saturday 03/29/25- Workout
Complete: 20-16-12-8.
Run (800Y-600Y-400Y-200Y)
L.B. Back Squat (135/85)
Push-up
Sit-up
KB Swing (70/55)
DB Plank Row (25/15) RL=1
Starfish Sit-up RL=1
Friday 03/28/25- Workout
Bench Press- 5X10@60% or RPE6.
*16 min cap.
Complete: 8-10-12-10-8 on each. Rest 60-90 sec after set.
C1:
DB Incline Bench Press (70/40’s)
Dual KB Bent-over Row (55/35’s)
C2:
DB Side Arm Raise (25/15’s)
TRX Reverse Fly
C3: No rest.
Weighted Kneeling Core Twist (25/15) RL=1
Alt. Superman RL=1
Bike or Row (cals)
