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. |
Wednesday 07/17/24- Workout
| Complete 5 Rounds on each for time. Rest 3 min between. |
| C1: 8X on each. |
| Bike or Row (cals) |
| Wall Ball (20/14) |
| WB Core Twist RL=1 |
| C2: 8X on each. |
| Burpee Over Box |
| KB Swing (55/35) |
| V Sit-up |
| C3: 8X on each. |
| Burpee Over Bar |
| Single Leg Lateral Jump-over RL=1 |
| BB Core Roll-out |
Tuesday 07/16/24- Workout
| Conventional Deadlift- Est. a 10RM or 5X8@RPE6. |
| *16 min cap. |
| Complete 4 Rounds: |
| 1 Min- Farmers Hold (100/70’s) |
| 10X- Pause Banded Lying Hamstring Curl |
| 10X- Braced DB Bent-over Row (55/35) RL=1 |
| 10X- Pause MB Fire Hydrant RL=1 |
| 10X- DB Snatch (55/35) RL=2 |
Friday 07/12/24- Workout
| Complete 6 Rounds. 8 on each. |
| DB Incline Bench Press (70/45’s) |
| Chin-up |
| Run 200Y |
| Weighted Push-up (45/35) |
| BB Bent-over Row (115/85) |
| Bike or Row (cals) |
