Complete in order. Rest as needed.

Circuit 1: 6X6

Conventional Deadlift (50% of 1RM)

TRX Low Rows

Circuit 2: 6X6

Sumo Deadlift (50% of 1RM)

Alt. DB Single Arm Snatch (55/25) LR=2

Circuit 3: 3X10

WB Core Twist (20/10) LR=1

Sit-ups

Tempo Back Squat- 5X3@65% or RPE6

*3 count down, 3 count pause at bottom. 1 min rest between.

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DB Bench Press- 5X5 dropsets of 5 (RPE8)

*1 min rest between sets.

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Complete in any order, any rep scheme.

50X- Wall Balls (20/10)

100X- Push-ups

Thursday 07/27/17- Workout

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10 Rounds for time.

10X- BB Strict OHP (65/35)

5X- Sprint/Backpedal (Cones 10yds apart)

10X- Split Leg Lunges

5X- TRX Pikes

Conventional Deadlift- Work up to 5X@RPE8 then do 3 more sets at that weight.

*Rest 60-90sec between sets.

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Complete in order for time.

Circuit 1: 12-10-8-6

Incline BB Row (95/65)

TRX Low Row

DB Bicep Curls (25/15’s)

Circuit 2: 3 Rounds

Row 200M

15X- KB Swings (35/25)

15X- V Situps