Monday 11/12/18- Workout
Pause LB Back Squat- 6X5@60% or RPE5
*18 min cap. 2 sec pause.
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Once done, complete: 12-12-10-10-8-8
Weighted Bulgarian Lunge (55/35)
V sit-up
BB Stiff Leg DL (115/85)
Split Leg Lunge Jump
Cardio Class (5:30P)- Thursday 11/08/18
Complete: 10-20-30-20-10
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Bicycles (LR=1)
Row (cals)
BB Lateral Jump-over (LR=1)
Bike (cals)
Plank Push-up
Thursday 11/08/18- Workout
Start on any circuit.
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C1: 4 sets. Rest 30-60sec after set.
8X- TRX Inverted Row
20X- TB Reverse Fly
20X- KB Hammer Curl (45/25)
C2: 4 sets. Rest 30-60sec after set.
AMRAP Dropesets- DB Incline Row (55/35’s)
C3: 4 sets. No rest.
30 sec- Iso Superman Hold
30 sec ea.- Iso Bird-dog Hold
100X- Jump Rope
Wednesday 11/07/18- Workout
BB Push Press- 6X6@60% or RPE5
*16 min cap.
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Complete: 25-20-15-10-5
Run 400Y
Sit-up
KB Bench Skull Crusher (55/35)
DB Thruster (35/25’s)
