Tuesday 09/24/24- Workout
Sumo Deadlift- 5X8@60% or RPE5.
*16 min cap.
Start on either circuit:
C1: 4 sets. Rest 90 sec after set.
5X- Platfrom Reverse Lunge (70/55’s) RL=1
10X- Side Lying Hip Raise RL=1
C2: EMOM for 5 min:
8X- Goblet Squat (70/55)
8X- Burpee
Monday 09/23/24- Workout
Bench Press- Est. a 1RM or 5X8@RPE7.
*16 min cap.
Complete 5 Rounds:
8X- DB Incline Bench Press (70/40’s)
10 cal- Bike or Row
8X- DB OHP (55/35’s)
Run 200Y
8X- KB Skull Crusher (70/45)
Saturday 09/21/24- Workout
Complete 10 Rounds.
8X- Sumo Deadlift (135/105)
5X- Burpee Over Bar
8X- Chin-up
5X- Burpee Over Bar
8 cal- Bike or Row
Friday 09/20/24- Workout
Start on any circuit. Complete 4 sets on C1 & C2. Rest 60-90 sec after set.
C1:
8X- DB Bench Press (70/45’s)
15X- Pause DB Tricep Kick-back (15/10) RL=1
C2:
8X- Standing Pause MB Hip Flexion RL=1
1 Min- Wall Sit
C3: For time: 10-9-8…1
WB Bear Hug Squat (20/14)
Alt. One Arm Elevated Push-up RL=1
WB Core Twist RL=1
