Monday 03/03/25- Workout
L.B. Back Squat- Est. a 10RM or 4X6@RPE7.
*16 min cap.
Complete 4 Rounds:
5X- Sumo Deadlift (70% or 135/105)
5X- Burpee Over Bar
10X- TRX Box Hamstring Curl
10 cal- Bike or row
15X- Goblet Squat (55/35)
15X- Jump Squat
Saturday 03/01/25- Workout
Complete 3 Rounds. 1 min Working: 30 sec off.
Squat
Sit-up
Push-up
Pull-up
Bike or Row (cals)
*Only rest you get, is the 30 sec between.
Friday 02/28/25- Workout
Pause L.B. Back Squat- 4X5@65% or RPE6.
*15 min cap.
Complete 4 sets on each. Rest 90 sec after set.
C1: 15X on each.
MB Hip Extension
MB Hip Abduction
MB Hip Bridge
C2: 10X on each.
Inclined Low Row (55/35’s)
DB Reverse Grip Curl (25/15’s)
DB Hammer Curl (25/15’s)
EC:
500X- Jump Rope
Thursday 02/27/25- Workout
Complete: 4X12 on each. Rest 60-90 sec after set.
C1:
BB Incline Bench Press (135/85)
Push-up
C2:
DB Front Arm Raise (25/15’s)
DB Side Arm Raise
C3:
Skull Crusher (55/35)
TB Tricep Ext.
*After each, do:
20X- Core Twist RL=1
30 sec- Hollow Hold
