Wednesday 07/10/24- Workout
| Pull-up- 5X3@RPE10 |
| *14 min cap. |
| Complete 50 Reps on each. |
| BB Lateral Landmine Row (45/35) RL=1 |
| TRX Inverted Low Row |
| Reclined DB Bicep Curl (35/25’s) |
| KB Hammer Curl (70/45) |
| *After each, complete 20X: |
| V Sit-up |
| Superman |
Tuesday 07/09/24- Workout
| BB Push Press- Est. a 1RM or 5X8@RPE6. |
| *15 min cap. |
| Complete 4 Rounds: |
| 8X- Bench Press (205/125) |
| 10X- DB Floor Chest Press (70/45’s) |
| 12X- KB OH Tricep Ext. (55/35) |
| 14X- Diamond Push-up |
| Run 400Y |
Monday 07/08/24- Workout
| L.B. Back Squat- 5X8@60% or RPE5. |
| *15 min cap. |
| Start on either circuit. Complete 4 sets on each. |
| C1: Rest 1 min after set. |
| 5X- Conventional Deadlift (75% or 165/135) |
| 10X- DB Inclined Hamstring Curl (35/25) |
| C2: Rest if needed. |
| 10X- Banded Adductor Goblet Lunge (70/55) RL=1 |
| 15X- Wall Ball (20/14) |
| 15 cal- Bike or Row |
Saturday 07/06/24- Workout
E2MOM for 8 min on each. Rest 3 min between.
C1:
12X- Conventional Deadlift (185/155)
8X- Burpee Over Bar
C2:
8X- Chin-up
12X- TTB
C3:
8X- DB Snatch (55/35) RL=1
12 cal- Bike or Row
