Wednesday 07/03/19- Workout
Start on any circuit:
C1: 20-16-12-8-4. Rest as needed.
Chin-up
TTB or Hanging Leg Raise
V-Sit-up
C2: 5 Rounds. Rest as needed.
10X- DB Inclined High Row (25/15’s)
10X- TRX Bicep Curl
15X- TB Reverse Fly
30 Sec- Plate Superman Hold (15/10)
10 cal- Bike or Row
Cardio Class (6:00A)- Tuesday 07/02/19
Start on any circuit. 8 MIN EMOM on each. Rest 2 min between.
C1:
8 cals- Bike
8X- V Sit-ups
C2:
8 cals- Rower
16X- Bicycle RL=1
C3:
8X- Burpees
8X- Sit-ups
Tuesday 07/02/19- Workout
| Conventional Deadlift- Est. a 1RM or 5X10@RPE7 |
| *18 min cap. |
| Start on either circuit once done. |
| C1: 6-8-10-8-6. Rest 1 min after set. |
| BB Stiff Leg Deadlift (95/65) |
| Platform Reverse Lunge (35/25’s) |
| C2: 4 sets. Rest 1 min after set. |
| 15X- DB Front Squat (55/35’s) |
| 1 Min- DB Front Squat Hold |
Monday 07/01/19- Workout
Tempo Bench Press- 5X5@65% or RPE5
*20 min cap. 3/2/1 tempo
Once done complete 5 rounds of:
4X- KB OH Walk (35/25’s)
Run 200Y
8X- Single DB Bench Press (55/35)
Run 200Y
12X- BB Floor Chest Press (135/85)
