Wednesday 08/07/24- Workout
| Complete 8 Rounds. 8X on each. |
| BB Strict OHP (95/75) |
| Bike (cals) |
| DB Side Arm Raise (25/15’s) |
| Row (cals) |
| Plate Front Arm Raise (45/35) |
| Run 200Y |
Tuesday 08/06/24- Workout
| Conventional Deadlift- Est. a 5RM or 5X8@RPE7. |
| *16 min cap. |
| Complete in any order/rep scheme. 50 reps on each. |
| Pull-up |
| Bulgarian Lunge (55/35’s) RL=2 |
| Neg. DB Bicep Curl (25/15’s) |
| Single Leg Deadlift (55/35) RL=2 |
| Burpee |
Monday 08/05/24- Workout
| Bench Press- Est. a 10RM or 5X8@RPE6. |
| *16 min cap. |
| Start on any exercise. Complete 50 reps on each. |
| L.B. Back Squat (65% or 135/105) |
| DB Incline Bench Press (70/40’s) |
| Stationary Lunge (55/35’s) RL=2 |
| DB Tricep Kick-back (25/15) RL=2 |
| *Run 400Y after each. |
Saturday 08/03/24- Workout
Complete: 30-25-20-15-10
Squat
Sit-up
Push-up
Starfish Sit-up RL=2
Forward Stepping Lunge RL=2
Hollow Hold (30 sec)
Run 200Y
