Cardio Class (9:00A)- Saturday 03/23/19
Complete in any order:
–
C1: 10-20-30-20-10
Row (cals)
DB Sumo Squat (35/25)
C2: 10-20-30-20-10
Bike (cals)
DB Goblet Squat (35/25)
C3: 20-15-10-5
Burpees Over Box
Sit-up
Saturday 03/23/19- Workout
Bench Press- Est. a 3RM or 5X8@RPE6
*18 min cap.
–
Complete for time in any order/rep scheme:
400Y- KB Front Rack Walk (55/45’s)
75X- DB Bench Press (55/35’s)
75X- BB Strict OHP (75/55)
750X- Jump Rope
*Every 4 min, stop and do 8 Burpees.
Friday 03/22/10- Workout
Low Bar Back Squat- 6X8@55% or RPE5
*20 min cap.
–
Once done, start on either circuit:
C1: 4 Sets. Rest as needed.
100Y- Farmers Carry (70/45’s)
10X- TRX Reverse Fly
C2: 4 Sets. Rest as needed
15X- BB Stiff Leg Deadlift (115/85)
15X- BB Front Squat
Run 200Y or 300M Row
Thursday 03/21/19- Workout
Complete in order:
Run 800Y
50X- TTB or Leg Raise
75X- DB Floor Chest Press (55/35’s)
100X- BB Push Press (95/75)
75X- Push-ups
50X- Sit-ups
Run 800Y
