Tuesday 07/23/24- Workout
| Bench Press- 4X10@65% or RPE5. |
| *14 min cap. |
| Start on any circuit. Complete: 3X10. Rest 1 min after set. |
| C1: |
| DB Incline Bench Press (70/45’s) |
| BB Floor Chest Press (165/115) |
| C2: |
| DB Skull Crusher (25/15’s) |
| DB Tricep Kick-back (25/15) RL=1 |
| C3: |
| DB Side Arm Raise (25/15’s) |
| DB Front Arm Raise (25/15’s) |
Monday 07/22/24- Workout
| Complete strength in any order. Complete 3X8@70% or RPE5 on both. |
| L.B. Back Squat |
| Conventional Deadlift |
| *24 min cap. |
| Complete: 20-16-12-8. |
| Split Leg Lunge Jump RL=1 |
| M.B. Skier Lunge Jump RL=1 |
| Wall Ball (20/14) |
| KB Swing (55/35) |
Friday 07/19/24- Workout
| Complete 6 Rounds: |
| 5X- Bulgarian Lunge (70/55’s) RL=1 |
| Run 200Y |
| 5X- Pull-up (RPE10) |
| Run 200Y |
| 5X- Neg. DB Bicep Curl (35/25’s) |
Thursday 07/18/24- Workout
| Bench Press- 5X10@60% or RPE6. |
| *16 min cap. |
| Complete 50 Reps on each: |
| Neg. BB Incline Bench Press |
| Pause DB Tricep Kick-back (25/15) RL=1 |
| Pause Plate Side Arm Raise (25/15’s) |
| Pause Weighted Push-up (45/35) |
| *Run 400Y after each. |
