Saturday 06/29/24- Workout
Complete 50 Reps on each in any order/rep scheme:
DB Bench Press (70/45’s)
Pull-up
DB Strict OHP (35/25’s)
Dual KB Bent-over Row (70/45’s)
*Every 3 min, do 10 Burpee’s. Scale 6X.
Friday 06/28/24- Workout
| Complete 6 Rounds. 8X on each. |
| DB Front Squat (55/35’s) |
| Bike (cals) |
| KB Swing (100/70) |
| Row (cals) |
| Wall Sit w/ WB Adductor Hold (20/14) (45 sec hold) |
Thursday 06/27/24- Workout
| Complete 4 sets on C1 & C2. Rest 90 sec after set. |
| C1: |
| 5X- BB Bench Press (225/135) |
| AMRAP- Dropset BB Bench Press (135/85) |
| C2: |
| 5X- DB Tricep Kick-back (35/25) RL=1 |
| AMRAP- Dropset DB Tricep Kick-back (15/10) RL=1 |
| C3: EMOM until caught. Start at 2 reps, climb by 2 reps each round. |
| Push-up |
| Sit-up |
Wednesday 06/26/24- Workout
| Complete 4 sets on each. Rest 90 sec after set. |
| C1: |
| 5X- KB Inclined Low Row (70/45’s) |
| AMRAP- Dropset KB Inclined Low Row (35/25’s) |
| C2: |
| 5X- DB Bicep Curl (35/25’s) |
| AMRAP- Dropset DB Bicep Curl (25/15’s) |
| C3: |
| 10X- BB Core Roll-out |
| 1 Min- Bird-dog (30 sec each side) |
| 1 Min- Side Plank (30 sec each side) |
| 15 cal- Bike or Row |
