Friday 11/23/18- Workout
BB Push Press- 5X5@60% or RPE5
*16 min cap.
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Complete circuits in any order below:
C1: 4 sets. Rest 1 min after.
8X- Close Grip Bench (RPE10)
15X- Floor KB Skull Crusher (45/35)
C2: 4 sets. Rest as needed.
15X- Sit-up
10X- Starfish Sit-up LR=1
100X- Jump Rope
400M- Bike
Wednesday 11/21/18- Workout
Sumo Deadlift- 6X3@80% or 6X8@RPE6
*18 min cap.
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Complete: 18-16-14-12-10. Rest as needed.
DB Plank Row (25/15)
Alt. Reverse Lunge
Pull-up
DB Bent-over Row (55/35)
Rower (Meters X10)
Cardio Class (6:00A)- Tuesday 11/20/18
Complete: 8-10-12-12-10-8
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V Sit-ups
Bicycles LR=1
Ceiling Touch
Single Arm DB Push Press (35/25) Per side
Bike or Row (cals)
Plank Push-up
Burpees
Tuesday 11/20/18- Workout
Bench Press- Est. a 1RM or 5X8@RPE6
*18 min cap.
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Complete 4 Rounds below:
20X- Alt. Elevated Push-up LR=2
15X- Bicycles LR=1
10X- BB Strict OHP (95/65)
10X- Sinlge DB Floor Press (35/25)
