Monday 07/29/24- Workout
| LB Back Squat- Est. a 10RM or 5X8@RPE6. |
| *16 min cap. |
| Complete 4 sets on each. Rest 90 sec after set. |
| C1: |
| 8X- Bench Press (205/125) |
| 1 Min- Plank Shoulder Tap |
| C2: |
| 8X- Goblet Squat (70/55) |
| 1 Min- Wall Sit |
| C3: For time: |
| 50X- Burpees |
Friday 07/26/24- Workout
| Pause Bench Press- 5X5 Build to RPE10 or 4X8@RPE6. |
| *16 min cap. 3 sec pause. |
| Complete in order: |
| 50X- Diamond Push-up |
| 25X- DB Thruster (55/35’s) |
| 50X- Hand Release Push-up |
| 25X- DB Thruster (55/35’s) |
| 50X- Push-up |
| Run 1 mile. |
Thursday 07/25/24- Workout
| BB Hip Thrust- Est. a 10RM or 4X10@RPE6. |
| *15 min cap. |
| Start on any circuit. Complete 3X10. Rest 1 min after set. |
| C1: |
| Single Leg Deadlift (55/45) RL=1 |
| M.B. Hip Abduction RL=1 |
| C2: |
| Stationary Lunge (55/35’s) RL=1 |
| Wall Sit (1 min) |
| C3: For time: |
| Bike or Row (cals) |
| Wall Ball (20/14) |
Wednesday 07/24/24- Workout
| Complete 10 Rounds: |
| 5X- Pull-ups |
| 5X- DB Snatch (55/35) RL=2 |
| 5X- BB Bent-over Row (135/105) |
| 5X- DB Snatch (55/35) RL=2 |
| 5X- KB Hammer Curl (70/55) |
| 5X- Burpee |
